The Gym Lake Highlands – 3-Cardio

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Run: Metcon (No Measure)

Steady State

3x 12:00 easy run

Rest 3:00 between runs

Row: Metcon (No Measure)

Medium Intervals

5x500m row

Rest 2:00 between 500s

Bike: Metcon (No Measure)


25:00 of 4:00 steady/1:00 fast*

*Fast pace should be at least 15 RPM higher than steady

Jump: Metcon (No Measure)

3x of

25 single leg singles

Rest :60 (after both legs)

3x of

100 singles

Rest :30

Core: Metcon (No Measure)

EMOM x 3

1. :40 sit-ups

2. :40 flutter kicks

3. :40 Bicycle sit-ups

4. Rest