Welcome To The CK3K Challenge

The CK3K Challenge: 3,000 Squats, 30 Days, One Stronger You.

Sign up now and get your FREE challenge guide, daily workout emails, and bragging rights for life.

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What’s the CK3K Challenge?

This isn’t your average squat challenge—it’s a squat-a-thon designed to push your limits. With daily variations, fun challenges, and milestone celebrations, CK3K is more than a workout—it’s a flex


  • Body: Build stronger legs, glutes, and unshakable endurance.

  • Mind: Prove you can commit, conquer, and stay consistent—even when it burns.

  • Fun: Join a squad of grinders who love to squat and show off those reps


Let’s Do This—Join CK3K Today!

Fill out the form below to get your FREE guide, daily workouts, and access to the CK3K community.

Here’s What You Get When You Join CK3K:


  • A 30-Day Squat Program: Designed to take you from Day 1 to 3,000 squats—no fluff, just results.

  • Daily Accountability: Receive your workout via email or SMS to keep you on track (and keep the excuses away).

  • Weekly Mini-Challenges: Fun, brag-worthy challenges to test your grit and progress.

  • Stronger Legs & Mental Toughness: Build thighs of steel and a mindset to match—guaranteed.

  • Bragging Rights for Life: Crush 3K squats and earn a spot in the CK3K Club.

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.

JOIN THE CHALLENGE

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.

Don’t Wait to Crush It. Join CK3K Today!

By the end of 30 days, you’ll have stronger legs, bragging rights, and the confidence to take on anything. Ready to crush CK3K? Let’s do this.

JOIN THE CHALLENGE