Complete 4 rounds of each couplet before moving to the next. Employ strict form with the lifts. Couplets may be completed in any order.
20 situps
20 DB biceps curls (strict) 15/20 ea.
After 4 rounds of couplet above run a single 400m, then continue
20 tic tocks R 25/35
20 OH DB triceps ext. 15/20
After 4 rounds of couplet above run a single 400m, then continue
20 tic tocks L 25/35
20 OH DB press (strict) 15/20 ea.
After 4 rounds of couplet above run a single 400m, then continue
20 DB v-twists 15/20 (R+L=1)
20 standing mid cable row 5/8
After 4 rounds of couplet above run a single 400m, then continue
20 superman back ext.
20 squats
After 4 rounds of couplet above run a single 400m … That’s a workout!
Post "done" along with tips for others and your future self to comments.
Daily Extras - After completing 4 rounds of the couplet, run 800 m before moving to the next.
Workout Notes:
Let’s start the week with some running!
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 an extra mile.
Don't be afraid to play with the weight on that standing mid row.
If you aren't sweaty by the time you get to the squat couplet, turn it into a goblet squat.
That V-twist/mid row 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.