Welcome To The CK3K Challenge
Fill out the form below to get your FREE guide, daily workouts, and access to the CK3K community.
Life happens—we get it. If you miss a day, no sweat. Just double up on reps over the next few days and stay on track to hit 3,000 by Day 30. It’s about showing up, not perfection.
Heck yeah! If you want to up the ante, grab a kettlebell or dumbbell for goblet squats. The program works with or without weights, so do what feels right for you.
We’ll deliver everything to your inbox (or phone) daily—no guesswork, no excuses. Plus, you’ll get the full PDF guide to keep handy.
The Story Behind CK3K
At Caffeine and Kilos, we’re all about pushing limits—whether in the gym or in life. The CK3K Challenge was born from a simple idea: a no-frills, high-energy program that builds mental grit and physical strength. Squat 3,000 times in 30 days, stay consistent, and walk away stronger, inside and out. It’s not just a challenge—it’s a movement. Join us.