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 in the squat rack. 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. 

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.

Push-ups 7

“You’re only human.” That may be true for 23 hours of the day. But today, when you hit the gym and take on this workout, you need to turn into a total animal. It’s the only way you are going to survive the 4 rounds of this workout. Start with 25 reps of each movement and then reduce by 5 reps each round (25, 20, 15, 10).

This is truly a total body workout with the thrusters hitting your quads and shoulders, the push ups getting your triceps and pecs, the kettlebell swing firing up your glutes, hamstrings and forearms and the burpees driving your heart rate through the roof.

The Total Animal Workout: (4 Rounds)

Barbell Thrusters
25, 20, 15, 10 reps

25, 20, 15, 10 reps

Kettlebell Swings
25, 20, 15, 10 reps

25, 20, 15, 10 reps

The goal is to complete all the reps in as little total time as possible. Starting weight recommendations is 115 pounds for the Barbell Thruster and 62 pounds on the Swings, but scale up or down to your ability. Leave your results as well as any animal noises you made during the training session in the comments below.