Running Multifidus' Mercy

Complete all 4 rounds of each couplet before moving to the next. The runs don't count as part of the couplet. Employ strict form with the lifts. Couplets may be completed in any order. 

Run a single 400m then complete four rounds of:

20 situps
20 DB biceps curls (strict) 15/20 ea.

Run a single 400m then complete four rounds of:

20 tic tocks R 25/35
20 OH DB triceps ext. 15/20

Run a single 400m then complete four rounds of:

20 tic tocks L 25/35
20 OH DB press (strict) 15/20 ea. 

Run a single 400m then complete four rounds of:

20 DB v-twists 15/20 (R+L=1)
20 high cable pull down (handles) 6/8

Run a single 400m then complete four rounds of:

20 superman back ext.
20 squats

Run a single 400m 

Post "done" along with tips for others and your future self to comments. 


Daily Extras - 5 rounds per couplet


Workout Notes:

  • Form is key on the lifts. Ideally, you'll find a weight that will cause your muscles to burn like hell during the 20 reps. Remember, you only get 4 sets so play around with the weights a little before the workout to see where you are at today. 
  • It's not timed, but put a hurry on. If you aren't sweaty by the end, you owe me a mile.
  • Still experimenting with that pull down. Don't be afraid to play with the pin. ("that's what ...)
  • If you aren't sweaty by the time you get to the squat couplet, turn it into a goblet squat.
  • That V-twist/pull-down combo will be interesting. Used a 10 pullup/20 V-up combo when testing this. It was devastating. If you are feeling froggy - go ahead. Just let me know how it treated you in comments.

This spoke to me today ...

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