http://www.runnersworld.com/workouts/ironstrength-workout
I did this yesterday. It’s a staple in my cross-training rotation. It’s intended to build core strength, but it’s a pretty decent aerobic workout if you do it fast enough and keep your pulse up. It was developed by a doctor who just happens to be a marathoner and triathlete too.
I recommend watching the videos to get your form down so you’re doing the exercises correctly. When I first started doing this, someone posted a PDF in the comments that just has them as a list. For the short term memory/Dorie crowd (that’s me) it helps to refer to it so you get your reps and times right. If anyone wants a copy, let me know – I don’t see it any more at the link.
A word of advice: don’t pick the heaviest barbell you can lift. I usually do this with 10 or 12 pounders. What can I say – I’m no Arnold Schwarzenegger.
cretanrunning 
Please forward PDF of IronStrength workout. Thanks
Could I have the PDF of this please? Thanks!
Did the PDF get posted somewhere?
I’ve just been emailing it to each person who has requested. Hopefully all of you have received it!
Hi could you send me a copy the PDF
Can I get a copy as well … Much appreciated
I would like to get a copy of the pdf as well, thanks.
Would love a copy as well! Thx!
Please send me the pdf of the workout also!
Please send me a pdf of the workout. Thanks.
Please also send me a pdf copy of this workout. Thanks
I would truly appreciate you forwarding the PDF of the the workout. Thanks.
I would like the pdf, too, please. Thanks so much!
hi, i’d really appreciate a copy of the PDF too. recovering from runners knee, so eager to boost my strength, to hopefully prevent it from happening again. many thanks. adam
If you’re still taking requests, I’d love a copy of the pdf too. Thanks!
Could you please send me the PDF that you have, looks like this will help me a lot with my training .
THANKS!!!
same here! if you’re still taking requests, i’d love a copy of the pdf too. thanks!
If you’re able to forward a copy that would be awesome, thanks!
I, too, used to have a link to the original article with PDF link. Could you please send a copy to me? Many thanks!
I would really appreciate a copy of the PDF of the workout if you wouldn’t mind.
Hope I’m not late to the party–could you please send a copy of the PDF to me as well? Thank you!
I’d love a .PDF copy of the workout.
I would love a pdf copy as well. Thanks!
Matt: my email to you failed. What address should I use?
I would like a copy of the pdf also…thanks!
I would love a copy if still available. Thanks
I’d love a copy of this too, if you’re still emailing them. Thank you!
I’d love a copy of the PDF as well – having issues with achilles tendonitis. Thanks!
Hi I’d like a copy of the PDF if you have it. Thanks!
I’d like a copy of the PDF as well. Thankyou very much. Gph@sasktel.net.
Please send me the pdf of the workout also!
Can you email the PDF please?
Hi, I would love a PDF of this.
Could you forward the PDF to me as well? Thanks!
I would also like the PDF of the workout if possible. Thank you
I would also like the pdf of the workout if possible. thanks
I would like a copy please. Thanks so much!
could i get the pdf via email?
could i get a copy of the pdf emailed to me?
I would also like the pdf please
Good Morning! i would love a copy of this pdf, if you please. Thank you for your good-natured help with this! Warm regards, Frank
Hi! Could you please send me a copy of the pdf! I would love to try it.
Can i get a copy of the PDF as well? Thanks!
Could you please email me a copy of the pdf? Thanks!
Could you send me the PDF, please.
On its way!
I’d love a copy of the PDF please 🙂