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 squatting and more time chatting up the hot chick in the squat rack. 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.

Hell’s Bells uses one tool – the easy to underestimate kettlebell – in a satanic circuit that will have you gasping for air by the end of round one. By the time all 5 rounds are complete, your lungs will feel like they are on fire and your grip will be so destroyed you’ll swear you just shook hands with the devil.

Choose one kettlebell to use for the entire circuit and try not to put it down in the middle of any round (you can rest it on the floor between rounds). Complete all exercises in a circuit without rest. Rest two minutes between circuits and try to complete 5 rounds in total.

1) Kettlebell Clean and Press 
5 sets x 8 reps/side

2) Kettlebell Snatch 
5 sets x 8 reps/side

3) Kettlebell Shoulder Press 
5 sets x 8 reps/side

4) Kettlebell Swing
5 sets x 25 reps
120 seconds rest 

Feel free to let us know what the most challenging part of this workout was (we’re going to bet it’s either the shoulder press or grip strength) in the comments below.

Dan Trink_thumb


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.