Usually you walk into the gym like a trained soldier. You know your exercises, your sets, your reps and the weights you’re gonna shoot for. And then, there are those days where you just want to keep the training log in your gym bag and try something completely different. You want a challenge that pushes you outside your comfort zone. A workout that leaves you totally crushed!
Luckily, I’m here to help. The next time you step into the gym and want to try something different – and by “different” I mean absolutely brutal – give this workout a shot.
For “The Demon” the goal is to load your bodyweight on the barbell for the barbell back squat and the trap bar deadlift and half your bodyweight for the barbell push press (so, if you weigh 200 lbs, put 200 lbs on the bar for the squat and deadlift and 100 lbs for the press). Obviously you can adjust the weight up or down as needed. When you get to the pullup, you want to bang out as many reps as possible without coming off the bar. Your “score” is how many pull-ups you manage in total at the end of the four rounds. Try to beat your training partner or improve your score the next time you attempt the workout — if you dare (insert evil laughter)!
The Workout
Complete four rounds of the following circuit. You can rest as much as needed between exercises and between rounds but there is a 12 minute time limit on the workout. Use weight as described above but be sure to maintain good form on each movement.
