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 blasting your legs and more time chatting up the hot chick doing her Pilates core-sculpting. 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 PRs. 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, or just feel like you need a break from your regular routine. But be warned, this training program will leave you totally CRUSHED.

Push-up stands

Plug in the heating pad, polish up the puke bucket and unscrew the top on the aspirin cause you’re going to need all of them to get through 4 rounds of the brutal circuit below in as little time as possible. All the major muscle groups are covered with the chin-ups hitting your biceps and upper back, the Thrusters punishing your legs and shoulders, the push-ups working your pecs, and the burpees elevating your conditioning and work capacity through the roof.

Complete all reps of each exercise before moving onto the next. Use intra-set rest as needed. WARNING: Do not let your form break down. When you can not complete a quality rep, rest.

1) Chin-ups
10 reps

2) Barbell Thruster
15 reps

3) Push-ups
20 reps

4) Burpees
25 reps

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



Dan Trink is a personal trainer, strength coach and nutritional consultant based in New York City. To find out more about Dan visit