Anatomy of a Six Pack

6 rounds: 

55 sec running sprint on bike
5 sec transition
55 sec v-ups
5 sec transition
55 sec KB swing 25/35
5 sec transition
55 sec fr. weighted plate switch 10/15
5 sec transition
55 sec row
30 sec transition

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Workout Notes: 

  • Put the saddle all the way down. Do your pedaling out of the saddle. Sprint!
  • Experiment with a heavier KB swing. It might take a step up (35/54) to really tax you.
  • You should be breathing heavy throughout this entire workout. 
  • Limit transition times. Those 5 secs come at you fast. Be looking ahead to the next station.
  • Don't bother strapping yourself into the row. Takes too long.