Pull-up 10-24

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 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 benching and more time chatting up the hot chick on the Smith Machine. Hey, it happens.

Get Crushed

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.

See the workout on next page. 

Push-ups 7

This GET CRUSHED workout will keep on going as long as you can keep up with it. Perform the four exercises below within 5 minutes. Continue to add additional rounds until you can no longer complete all the exercises as prescribed below within the 5 minute timeframe. If you finish before the 5 minute mark, use the additional time as rest. 

The thrusters at 50% of your body weight will get your legs, shoulders and upper back fired up. The pull-ups are a good test of your relative strength (how strong you are for your bodyweight). The push-ups are obviously a classic upper body exercise — in this case done for strength and endurance. And the sprints are a great way to test your work capacity.

Anything above 3 rounds is amazing. Hit 5 rounds and you’re a champ. However, if you can’t finish at least one round in the 5 minutes, turn in your man card and get your conditioning game up to par.

The Workout

Barbell Thruster
8 reps x 50% bodyweight

10 reps

20 reps

200 meters

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.