The Gym Lake Highlands – 3-Cardio

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Run: Metcon (No Measure)

Long Intervals

5x 1k run

Rest 3:00 between 1ks

Row: Metcon (Time)


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


:12 sprint/:48 rest

-4:00 Break


: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