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Fitness is filled with workout challenges and WODs. And most of them are stupid. Here are three smart ones that take only 10-15 minutes. Bonus: How to design your own.

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Tip: Do the Animal Crawl Workout

Beast mode? We'll show you beast mode! See if you can survive this 15-minute metcon challenge.

Tip: Learn to Feel the Muscle Working

If you don't feel the muscle, you're wasting your time. Here's how to develop that skill for size or strength gains.

Tip: Bench Press to Lose Fat

Sounds crazy, but this challenging workout will not only test your mettle, it'll set your heart and lungs on fire. In a fun way. Take a look.

Tip: Eat These Foods to Squash Cravings

If you've got the wrong “bugs” in your gut, then you'll suffer from crazy junk food cravings. Here's how to get the right ones in there.

Tip: Use a Balloon to Boost Your Deadlift

Sounds weird because, well, it is kinda weird. But this technique really works! Take a look.

Tip: Measure Your Gains With This Method

If you're only judging the effectiveness of your workouts by how sore you get, you're a newbie. Here's how to gauge actual progress.

Tip: Build Delts with Tempo Contrast Training

This crazy-looking muscle-builder is simple but hard! And you've probably never tried it before. Take a look here.

Tip: Train Beyond Failure the Smart Way

There's a right way and a wrong way to train to failure for muscular gains. This is one of the right ways. Check it out.

Tip: Understand and Control Nutrient Partitioning

You've heard that term before but what does it really mean? Here's what you need to know.

4 Movements For a Monster Deadlift

A weak deadlift is a sign of a weak body. Get your numbers up with these surefire variations. Here's exactly how to do them plus a workout program.

Tip: The 10-Minute Leg Day Challenge

Test your front squat, deadlift, and testicular fortitude with this unique workout. Check it out.

Tip: Try the Ultimate Chill Pill

This natural adaptogen has been shown to reduce excess cortisol caused by mental stress and hard training. Take a look.

Tip: Take the Half-Mile Of Hell Challenge

Grab a few kettlebells or dumbbells, find an open space, and see what you're made of. Here's how.

Tip: 20-Minute Bench & Chin-Up Challenge

Test your bench press, chin-up, and conditioning with this brutal (but smart) challenge. Check it out!

Tip: Fix Your Own Running Injuries

How to get rid of the three most common aches and pains you get from running, no doctor required.

Tip: Before Your Leg Workout, Do This Exercise

Perform this exercise before squats, especially if you've been sitting a lot. Your squats will feel great! Check it out.

Tip: Want Size? Use the Omni-Contraction Method

This is one of the best ways to perform sets for hypertrophy goals. The only downside? Blood will squirt out of your eyes.

3 Workout Challenges for Warriors

These aren't just physical challenges, they're diagnostic tools to help you find your weak points and demolish them. Are you ready?

Tip: Perfect Your Power Clean

Here are a couple of cool tricks that'll take your power clean from puny to perfect.

11 Fat-Loss Mistakes Women Make

Sometimes, it's the things you don't think about that are the biggest problems when it comes to losing fat. Are you making these mistakes?

Tip: Smash Plateaus With One Simple Trick

If your fat loss, muscle gains, or strength gains have stalled out, this important lesson is for you.

Protein Facts You Better Know!

You don't know crap about protein! Or maybe you do. See if you can sort the facts from the myths. Most people can't.

Tip: Prioritize for Maximum Results

Big strong guys do it. Small weak guys don't. Here's a hard lesson you may need to learn.

Tip: Start Every Workout With a Strength Move

Focus on a big basic lift, then throw in some assistance work. Here's how to set it up and what lifts to emphasize.