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 the ab wheel. 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.

The Workout

It’s the score we use to describe a flawless performance at the Olympics. Or the number you and your buddies assign to the hottest chick in the bar after a few rounds of drinks (note: she’s about a 7.5 when you are sober). However, in this workout, the number “10” describes the number of gut-wrenching rounds and number of reps per set that you will have to survive in order to make it to the finish line. And if those ’10s’ aren’t enough of a challenge for you, try completing this metabolically-grueling workout in under 10 minutes. Do so, and the girl at the bar will be so impressed with your exercise prowess that you’ll definitely get her attention.  

Dumbbell Thrusters
10 rounds: 10 reps

Frog Sit-Ups** 
10 rounds: 10 reps

Prisoner Squats
10 rounds: 10 reps

*Use a weight that will allow you to maintain good form throughout each round.

**Frog Sit-Ups are like regular sit-ups, except your knees are out to the side and the soles of your sneakers are touching each other. Your hands should be straight over your head in the start position and your palms should touch the floor beyond your feet at the end position.

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