The Gym Lake Highlands – 3-Cardio
Run: Metcon (No Measure)
Long Intervals
5x 1k run
Rest 3:00 between 1ks
Row: Metcon (Time)
Tempo
5k row Time Trial
Score is total time
Bike: Metcon (Time)
200 Cal bike TT
You’re shooting for a pace that is aggressive but managable. This should be in the 15-20 min time frame for most folks.
Bike: Metcon (No Measure)
Short Intervals
EMOM x8
:12 sprint/:48 rest
-4:00 Break
EMOM x8
:8 sprint/:52 rest
These are all out sprints. Try to maintain a similar peak RPM across all 16 efforts.
Jump: Metcon (No Measure)
E2MOM x 5
:40 singles
:30 lateral hops (no jump rope)
Core: Metcon (No Measure)
Tabata plank shoulder tap
Rest 2:00
Tabata superman