Run the rack for each muscle group listed below - then run. Complete 4 rounds.

10 front squats
10 DB biceps curls (strict)
10 OH triceps ext
400 m run

Post highest weight of each run to comments.

Workout Notes:

  1. Don't confuse this workout with our other "run the rack" workout.  This one is done in rounds instead of back to back sets of the same muscle groups. 
  2. After you storm as far up the rack as possible with fr. squats, move straight to the next exercise (biceps curls) without taking a rest. Do the same from biceps to OH triceps.  Then go run. 
  3. Do it four times.
  4. Running the Rack: How to 
  5. If you can't get 10 good reps - you are done.
  6. If you are taking a long time between sets - you are done.
  7. If your form is breaking down to the point where your exercise is not effective, nor efficient - you are done.
  8. If your form breaks down the point where you may become injured - you are done. 
  9. It is extremely important to keep transition times between your sets of 10 to a bare minimum today. Doing so will help you attain and maintain "maximum pump," which is particularly important for gaining max benefits from this specific workout.
  10. This workout closely mimics a bodybuilding workout.  The great Larry Scott (the world's first Mr Olympia - he won it 2x) taught me, "The key to bodybuilding is attaining a good pump." I had the distinct privilege of working (and working out) with this living legend during a pivotal time in my career.  He exemplified the concept of "Optimal Health."  Here is a pic of him in his mid 60s. He was a very gracious and generous man. He would have been thrilled to know I am passing along some of his tips on to you.       
  11. We are simply not limited to any ONE concept, or methodology.  We find usefulness in many proven concepts and methods.  We've made it a point to become educated and experienced in many other ways, so that we may bring a more efficient and effective program to you.  

Musings ...

I've ALWAYS thought "reward & punishment" methods were crap when it comes to one's health. Health is a pretty complicated thing. The solution to your problem is more of a moving target than the "Fiteratti" will admit. In health and fitness, there is certainly a mismatch between what science knows and what health/fitness does! 

Thought you'd like this.