On most days you head to the gym and ‘do the right thing’. You take out your training log, follow the reps and sets, add a little more weight than last week and walk out the door feeling pretty darn good about yourself. Other days, you’re not quite ‘feeling it’ and you spend less time deadlifting and more time chatting up the hot chick working her glutes and hammies. Hey, it happens.

Then there are some days you just walk into the gym feeling extra pumped and super focused. Sure you could bang out your regularly scheduled training program. Hell, the way you’re feeling you could probably hit a couple of PR’s. But, today, you’re same-old training program just won’t do. You want to tackle something tough. You want a challenge. You want to train so hard that you crawl out of the gym. You want to GET CRUSHED.

Lucky for you, we’re here to help. Each week we’ll give you a tough, one-off workout that you can try when you are looking for the ultimate training challenge of just feel like you need a break from your regular routine. But be warned, this training program will leave you totally CRUSHED.

Check out the workout on the next page. 


The Quadruple Century Workout

When most people see the number 100 in the reps column, their mouth goes dry, their eyes start to tear and their hands begin to sweat. When most people see 4 exercises with that 100-rep scheme in one workout, they pick up their gym bag, dump their protein shake in the sink and head for the gym door.

But that’s not you. You’re ready to get crushed. And crushed is exactly how you’ll feel after surviving 100 reps each of these 4 bodyweight exercises. Just make sure you have a good amount of time carved out to get through this workout and don’t make any plans that involve much more than lying on the ground in a pool of sweat for the next several hours afterwards.

Prisoner’s Squat
100 reps

100 reps

100 reps

Mountain Climbers
100 reps (per leg)

Let us know how you did. Leave your total time and any thoughts you have on the workout in the comments section below.



Dan Trink is a personal trainer, strength coach and nutritional consultant based in New York City. To find out more about Dan visit www.trinkfitness.com.