The Gym Lake Highlands – 1-At Home

Video coaching for today’s workout:

View Public Whiteboard


Warm-up (No Measure)

AMRAP x 5 MINUTES (w/ DB or Backpack)

8 Alt. Step-Ups or Bodyweight Lunges*

6 DB Strict Press

4 Cal. Bike Sprint or 10 Mountain Climbers

*Switch to Box Jumps at the 2:30 point

Workout – HOME

Metcon (AMRAP – Reps)



Up-Down + Tuck Jump

Dumbbell, KB, or other object Push Press

Dumbbell, KB, or other object Front Squat

(Score is Rounds + Reps)
So first round is:

-3 up/downs with a tuck jump

– 3 push press

– 3 front squats

Second round is:

– 6 up/downs with tuck jump

-6 push-press

-6 front squats


If you don’t have a DB or KB you can use just about any weighted object: shovel, brick, bar of gold, jug of water, etc

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Arm High Pull*

8 Calf Raises on Elevated Surface

:45 Tuck Hold

*Fast pull up, slow lower down

(No Measure)