Looking big, strong, and durable is one thing. Being big, strong, and durable is another. Can you push, pull, or carry something incredibly heavy? How well do you sprint, jump, or climb—and do you have the stamina to keep it up for a sustained period of time? (Not sure where you stand? Try these 10 best workout challenges to test your limits).

Bottom line: Instead of training for the pump, use this program to gain size, strength, power, and endurance—and take your conditioning to a whole new level.

This program is designed and demonstrated by Mike Counihan, a New York City law enforcement officer and group training instructor. Follow him on Instagram @nodonutshere.

How it works

This routine is built around foundational lifts, but with twists that are less conventional. Each day includes a unique challenge to break up a “routine” workout.

In Day 1, battle ropes test your endurance, burning up your shoulders, arms, and even your lungs. Day 2 you’ll use the sled, a device that’ll put your entire body on blast. Finally, Day 3 is arguably the most gut-wrenching: Front-racked hang cleans to walking lunges and trap-bar deadlifts with farmer walks will expose and strengthen any weak spots. To be ready for anything, you need to take your body to the brink of failure and beyond. With this plan, three days are all you need.

Directions

Rest 90-120 sec. after reps of 6 and below. Rest 60 sec. after reps above 6. Do these workouts on nonconsecutive days for two to four weeks. Do 10 min. of foam rolling before the workouts and 10 min. of yoga after.

Video by Steer Digital Media (SteerFilms.com)