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 working her hamstrings

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. 

A World of Hurt

This workout is actually a LOT of awful. Doing anything after a 400 meter sprint is going to be rough. Add in the fact that you are tackling perhaps the greatest upper body pulling exercise ever invented – the pull-up – as well as the kettlebell swing which dynamically crushes the same muscle groups (hamstrings, glutes) that you used in the sprint and you’re in for a world of hurt. Oh, and did we mention that you have to get through three rounds. As fast as possible. You’re welcome.

The Workout

Complete three rounds of the following circuit resting as little as possible.

1) 400-meter Treadmill Sprint (try to set the treadmill to 9.5 or higher)

2) Pull-Ups: 10 reps

3) Kettlebell Swings: 20 reps

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.