Get Crushed: High Intensity Sprint - Pushup Workout

A tough, one-off workout you can try when looking for the ultimate training challenge.

By Dan Trink, CSCS

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. 

The Blood Bath workout can be performed in a gym setting on a treadmill, out on a track or a football field. The question is not ‘if’ you will find that familiar taste of blood in the back of your throat during this workout but ‘when’ will it creep up on you.

Run a 100 meter sprint. Once you are finished, drop down and perform 10 push ups  (if you are doing this on a treadmill, get off the treadmill first). Repeat this process 9 more times for a total of 10 sprints and 10 sets of push ups. Rest as necessary but as little as possible during the entire workout. And, remember, it’s not a jog, it’s a sprint!

A1) 100 meter sprint
10 sprints

A2) Push Ups
10 sets x 10 reps

Give it a try and let us know how long it took you to get this workout done.

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.