6 Single-Session Workouts That Will Beat You Up

Throw your workout logs and program plans out the window and give one of these six killer challenges a chance.

Rob Sulaver C.S.C.S., is a trainer with Peak Performance NYC and the founder of Bandana Training. Rob was also our trainer for The Transformassacre Part II. You can also catch Sulaver on Twitter @BandanaTraining.

"This is a metabolic conditioning workout that's great for fat shredding and developing strong work capacity. It's a killer."

Rob Sulaver's Single Session Workout:

A1. Unilateral KB Snatch	4 sets	5 reps per side	0 sec. rest	20kg. KB
A2. Unilateral KB Clean and Press	4 sets	5 reps per side	0 sec. rest	20kg. KB
A3. KB Bent Over Row	4 sets	10 reps	0 sec. rest	2, 20kg KBs
A4. Med Ball Plyo Pushup	4 sets	10 reps	0 sec. rest	body weight
A5. KB Swings	4 sets	20 reps	Go every 3.5 min.	28kg.
A1. BB Front Squats	4 sets	10 reps	0 sec. rest	40kg.
A2. BB Overhead Press	4 sets	10 reps	0 sec. rest	40kg.
A3. BB Bent Over Rows	4 sets	10 reps	0 sec. rest	40kg.
A4. Prowler I Drive	4 sets	20 yards	0 sec. rest	10kg.
A5. Unilateral Tuck Jumps	4 sets	10 reps per side	Go every 3.5 min.	body weight
C1. Battling Ropes	1 set	8 reps	30s on / 30s off	n/a