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 squatting 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. 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. So, if you have a hot date tonight, need to walk like a normal human being tomorrow or want to sit on the toilet without your legs screaming at you well into next week, this is not the workout for you.
For this workout all you need is a squat rack, a barbell, some weights, a timer and the fortitude of a Special Forces soldier during Hell Week (okay, maybe it’s not quite that bad). Using a load that is approximately 60% of your 1RM, perform as many sets as possible of 8 reps of the Barbell Back Squat for 40 minutes. Your goal is to get at least one set in every 90 seconds (that’s NOT 90 seconds of rest in between sets, that’s one set plus rest all in 90 seconds). Of course, the goal is to do as many sets as possible but the 1-in-90 is your minimum. Think you’re more of a bad ass than that, shoot to start your set at the top of every minute.
Barbell Back Squat
8 reps x As Many Sets As Possible in 40 minutes
And while the goal is to GET CRUSHED, it’s not to BE STUPID. The back squat is a demanding exercise. If you aren’t a good squatter or your technique breaks down, stop the workout and return to your regular training next time you’re in the gym.
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 www.trinkfitness.com.
