Tip: Take This Squat Challenge

This workout only takes 9 minutes. Note: These will be the worst 9 minutes of your life. Check it out.

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Only have a short amount of time to get in a workout? Want to test your mettle? Want to watch your gym buddies throw up? Try this.

9 Minutes of Hell

  1. Load up the squat bar with 35-50% of your 1RM.
  2. Set a timer for 3 minutes. Do as many quick reps (in good form) as you can in those three minutes. Then, rest for two minutes.
  3. Set the timer for 2 minutes and again perform as many reps as you can. Rest for one minute.
  4. Set the timer for 1 minute and do as many reps as you can without racking the bar.
  5. Cry. Curse T Nation. Take in as much delicious oxygen as you can. Go home.
Dan Blewett is the founder of sports performance facility Warbird Training Academy. Dan currently lives a dual life, spending half his year playing professional baseball, and the other half training the next generation.  Follow Dan Blewett on Facebook