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. Masters: Run through it 2x then finish by running 800m.

  2. 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.

  3. 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.

  4. Do it four times.

  5. Running the Rack: How to

  6. If you can't get 10 good reps - you are done.

  7. If you are taking a long time between sets - you are done.

  8. If your form is breaking down to the point where your exercise is not effective, nor efficient - you are done.

  9. If your form breaks down the point where you may become injured - you are done.

  10. 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.

  11. 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.

How Did You “Use Your Fitness” This Weekend???

Please share your stories and pics to our FB page. I’d love to pass them along.

Here was ours!