I did this workout today, it’s called R4 (Rip, Rope, Rower, Run). It’s not only great for torching fat and calories, but it’s also a really good athletic training workout. For athletes and triathletes this workout will help increase your muscular endurance and recovery.
You’ll need a rip style trainer, a rope, indoor rower, treadmill or a place to run.
Do 1 minute of each exercise, 2 minute run. Work up to doing 4-5 rounds.