Pull-up 4

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 bench pressing and more time chatting it up with some smokin’ hot bikini model.

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. 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. 

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.

See workout on the next page. 

Stiff Leg

Brutal Muscle Assault

This workout is so demanding, so challenging, so awful, the only named that seemed suitable was “Full On Brutality”. By combining full body (Barbell Thruster) lower body (RDL), upper body (Pull-Ups) and ballistic KB Swing exercises, this circuit will challenge your strength, your grip, your work capacity and your will. Save this one for a day when you walk into the gym feeling like you can tear the head off a lion — you’ll need that kind of enthusiasm to survive it.

The Workout

Perform 4 rounds of this circuit as quickly as possible, resting as little as needed within sets and between exercises. Perform 18 reps the first round, 15 reps the second round, 10 reps the third round and 8 reps the fourth round.

A1) Barbell Thruster

A2) Barbell Romanian Deadlift

A3) Pull-Ups

A4) Kettlebell Swing 

Leave your thoughts, times, and war stories in the comments section below. 

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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.