'Running the rack' is something I I've talked about online and get emails asking me about it. It is featured in week 5 of the Figureready program.
I needed a workout to give to figure competitors who had trouble losing body fat. I often had them train separately, but I needed  to know that they were working out intensely since I couldn't always watch their entire workout. So I came up with running the rack - when done correctly, It burns a lot of calories.

The first exercise is the key (it's usually a squat row), you increase the weight each set by 10lbs. until you can no longer perform the required number of reps. The second exercise stays the same (weight and reps) throughout. In this video the Db squat press is the 2nd exercise.
  - Once you reach your maximum weight on the squat rows (when you cant do the required number of reps) then you work your way back down the weight stack, decreasing the weight by 10lbs each set. until you reach your starting weight.
 


Comments

Amy Hartsock
02/18/2011 13:02

I did this the other day for first time. I was dripping pouring sweat after I finished this. I'm not a competitor but I do crossfit and excercises like this are the best. I only got up to 120 lbs for my squat row max. Hopefully next time I'll get to 150!

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