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 up the hot chick doing ab exercises. 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.


You may look at the Push-Pull-Jump workout below and think to yourself “What? No weights? This is going to be a piece of cake!” Well, unless that piece of cake is filled with razor blades and fire- cause that’s what you’ll be feeling in your muscles and lungs about half-way through – you are sadly mistaken. Push yourself hard for the entire workout and you’ll fully realize just how hard a bodyweight challenge can be.

Perform as many rounds as possible for 10 minutes of:

30 Push-Ups

15 Pull-Ups

10 Box Jumps

You can use whichever grip you’d like for the pull-ups (narrow, wide, neutral, chin) and use a box heigh that allows you to get the 10 box jumps without face planting.

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.