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The Armageddon Workout

The Mayan calendar says the world is toast come 2012. In case they're right, we created our hardest workout ever to get you ripped by doomsday.

If you've paid any attention to tabloid headlines or the ancient Mayan calendar, you've probably heard that the world will end in 2012. If we assume it's true, wouldn't you like to go out in the best shape of your life? We've created a workout so tough we bet you've never experienced anything like it before, or will again. Survive the Armageddon battleground and you'll face the unknown with a ripped physique, killer conditioning, and the knowledge that there's nothing in the future you can't handle.

HOW IT WORKS

The deadlift is a total-body strength exercise and can also be used to build endurance and burn massive amounts of calories. You'll begin the routine with drop sets on the deadlift, going from a heavy load down to a light one with no rest in between. Then you'll alternate sets of two more exercise pairs. On the first pair, shoot for 100 total reps, and on the second, pump out as many reps as you can in a minute's time. The goal is to push yourself as hard as possible, activate all your muscles, and build your wind. The workout is an enormous challenge for your body and mind, but if you find yourself burning out in the middle of it, remember-it's not the end of the world.

Or is it?


DIRECTIONS

» FREQUENCY:

Perform the routine once per week, allowing two days' rest before any other lifting.

» TIME NEEDED: 30 min.

» HOW TO DO IT:

Perform the exercise pairs (marked "a" and "b") as alternating sets. Do one set of "a", rest as prescribed, then one set of "b", and repeat until all sets are complete.

1) Deadlift

REPS: See "Death-Set Deadlifts"

Stand with feet hip-width apart and toes turned out slightly. Bend down and grab the bar with your hands just outside your knees. Keeping your lower back arched, drive your heels into the floor. Pull the bar up along your shins until you're standing with hips fully extended and the bar in front of your thighs.

Deadlift Deadlift

Death-Set Deadlifts

If you're an experienced deadlifter, load the bar with about 90% of your estimated max. Start by placing a 45-pound plate on each side (135 pounds total if you're using an Olympic barbell). Now load the bar so that you have four plates of whatever weight works for you on each side of your original 45s. For example, if 90% of your max comes out to 325 pounds, you would load the bar with a 35 plate, two 25s, and a 10 on each side (either end of the bar would look like this: 45 plate, 35, 25, 25, 10).

Perform one rep and then slide one plate off each side of the bar. Immediately perform five reps. Pull off the next set of plates and do another five reps. Continue performing five reps at a time until only the 45s remain, then do as many reps as you can with them. Do not rest any longer than it takes to remove weight from the bar.

If you have never deadlifted before or are still new to it, load the bar with 45s and then load four 10-pound plates on each side. If you're using an Olympic barbell, this will be a total of 215 pounds. Perform one rep, then slide one set of 10s off. Now perform five reps. Take off the next set, and do another five reps. Continue, performing five reps at a time until you're down to the 45s. Then do as many reps with them as you can.

2a) Push-up

SETS: 5
REPS: 20 (100 total for the exercise)

Perform 20 push-ups (rest on your knees later during the set if needed). Then move on immediately to the bentover lateral raise. Alternate exercises until all sets are completed.

When push comes to shove, nothing beats the
push-up for building the upper body.

2b) Bent-Over Lateral Raise

SETS: 5
REPS: 20 (100 total for the exercise)

Hold a dumbbell in each hand and bend forward at the hips until your torso is almost parallel to the floor. Squeeze your shoulder blades together and raise the weights out 90 degrees. As you fatigue, you can use rest-pauses-perform as many reps as you can, then pause at the bottom of the movement, and breathe as needed. Continue until you hit all 20 reps. Afterward, go right back to the push-ups.

It's a bird, it's a plane … no, it's a dude focusing on his rear delts, like he should.
It's a bird, it's a plane … no, it's a dude focusing on his rear delts, like he should.
It's a bird, it's a plane … no, it's a dude
focusing on his rear delts, like he should.

3a) Chin-up

SETS: 10
REPS: See below

Get in front of a clock with a second hand or use a timer. Hold a chin-up bar with a shoulder-width grip and palms facing you. When the second hand passes the 12, do as many chin-ups as possible. Then go right to the lunge jump and do reps until the second hand reaches 12 again (one minute has elapsed). Rest one minute.

SAVE YOUR MUSCLES

Train Hard,
But Avoid Rhabdo

This workout will push you to the limit, but it's completely safe if you follow the directions. Many other workouts can't claim the same. Training too hard too soon and without adequate rest can lead to rhabdomyolysis, aka rhabdo, a condition where muscle fiber is broken down and a protein inside it, myoglobin, is released into the bloodstream. In high amounts, it can be toxic to the kidneys-and may turn fatal. If you ever find yourself training to the extreme-inexperienced CrossFitters are some of the most common rhabdo victims-remember these warning signs:

SYMPTOMS

» Dark or red urine
» Muscle stiffness or    weakness
» Muscle tenderness

TREATMENT

» Hydration, sometimes    intravenously
» Medication
» Kidney dialysis (in
   extreme cases)

PREVENTION

» Drink fluids, especially    after intense exercise

3b) Lunge Jump

SETS: 10
REPS: See Chin-up

Get into lunge position with your rear knee nearly touching the floor. Jump as high as you can and switch your legs in midair. Land with the opposite leg forward and immediately begin the next jump.



Armageddon Workout
  • Deadlift Deadlift

    Deadlift

    5 drop sets of 1, 5, 5, 5 reps
    with last set to failure
    Requires 5 plates per side. Remove one plate per set.

Superset:

Superset: Begin counter at beginning of set. Each set lasts one minute.

  • Chin-Up Chin-Up

    Chin-Up

    10 sets to failure
  • Lunge Jump Lunge Jump

    Lunge Jump (shown without switching legs)

    10 sets of maximum reps in remainder of set time


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JejuHime

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JejuHime

Never heard of rhabdo, but it sounds like :-(

Dec 30, 2011 6:09pm | report
 
willisja

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willisja

These seem like the basic moves we've always heard about.. Really like the dead lift pyramid..

Dec 31, 2011 6:44am | report
 
AutoKal47

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AutoKal47

Oh, it has a name? Death-set Deadlift is exactly my regular deadlift routine i'ive been doing for the past 2 or 3 years.. Only the drop sets are way more and not just 5 reps, but to failure.. All of them.
Cool tho' now i can use the cool name, in my case i'll add *hardcore* before it i guess: Hardcore-Death-Set-Deadlift-of-Doom lol sweet :D

Jan 2, 2012 1:12pm | report
 
PlumpViking

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PlumpViking

lol, you said it dude =D

Jan 3, 2012 4:21pm | report
jaredolsen

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jaredolsen

Ok guys.. Id like to see someone actually make a legit workout up for those of us that have been around for a while.. Ive read through hundreds of these workouts and none of them seem to fit the bill. Ive made some of my own, but It like to see someone elses views on heavy weight high intensity training.

Jan 2, 2012 10:24pm | report
 
liarnoldusmc33

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liarnoldusmc33

Go to sealfit.com , its high intensity and you dont need to do the weights they say you can go as heavy as you think you can handle... youll be broke off, and the new WOD comes out everynight at 11, I have been doing it for a year. All my traditional lifts have gone up and i hadnt been doing them

Jan 12, 2012 5:28am | report
housedealer05

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housedealer05

This sounds so painful! I can't wait to hit this workout!

Jan 9, 2012 7:09pm | report
 
tattedguy8609

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tattedguy8609

I agree, the same stuff just a new way of throwing everything together. I had a guy ask to work out with me and would get burnt out and be done half way through. He aslways tried to push too far, ended up giving himself rhabdo

Jan 10, 2012 1:29am | report
 
conw0009

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conw0009

It's a bird, it's a plane … no, it's a dude
focusing on his rear delts............ haha

Jan 10, 2012 4:26am | report
 
khc1080

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khc1080

I've never tried a drop-set or "death-set" for deadlifts before but i'm pretty sure I'm going to have to now. Heart rate must shoot through the roof with that kind of set!

Jan 10, 2012 12:37pm | report
 
enduranceElly

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enduranceElly

pushups :)

Jan 10, 2012 2:55pm | report
 
afterdusk

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afterdusk

Love to do this but i would fail badly on the final exercises as i have very weak knees. Pity as your mixing cardio with stamina in there

Jan 11, 2012 6:31pm | report
 
Alannoon

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Alannoon

After doing DTP's this is nothing :)

Jan 12, 2012 12:21am | report
 
rfowler59

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rfowler59

Had rhabdo, it sucks.

Jan 12, 2012 3:35am | report
 
brycejbowman

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brycejbowman

Hardest workout ever? Really? I've done more intense shoulder workouts than that. Come on Men's Fitness. But I guess that you're only making my workouts look better.

Jan 13, 2012 8:17am | report
 
XkeltonX

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XkeltonX

Definitely adding these workouts to my routine!

Jan 19, 2012 8:21am | report
 
nasimbano

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nasimbano

it is good for every one

Jan 23, 2012 7:08am | report
 
jholder17

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jholder17

have a question for this workout if anybody is doing it....when it says the drop sets of deadlifts as soon as your done the full drop sets of the deadlifts do you go right to the 2 a and 2 b pushups and bent lateral raise , or do yyou completeb all sets of the deadlifts then start the alternating sets and just do that? and then move on after completed sets for that

May 18, 2012 11:58am | report
 
octanemuscle

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octanemuscle

workout looks good but id like to know what he did before that to get huge, I am pretty sure he didnt do just this

Jun 10, 2012 8:54am | report
 
Showing 1 - 19 of 19 Comments

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