High Octane Cardio

Welcome to Friday’s high octane cardio session at The Training Room!

Don’t forget to make sure that you use the most important item at the gym….

What do you think that is??

Well, of course it’s THE DOOR silly!

Use it frequently!


Don’t forget to register for ROW for HOPE!

Put your name up on the board in the gym. 

This type of conditioning consists of an exercise bout with a weighted or body weight movement followed by some type of cardio choice such as jump rope, jumping jacks, running (or in place), squat thrusts or burpees, skaters etc…

If there’s roon, you can also jump on a ski erg or bike.

In this case, you will work for 45 seconds and rest for 15 seconds (stationary)

Complete this circuit for a total of 3 rounds!

1 minute rest between each round.

  1. Cardio choice
  2. Swings or hinges
  3. Cardio choice
  4. Squat press or dumbbell/kettlebell push press
  5. Cardio choice
  6. Reverse lunges 
  7. Cardio choice
  8. High pulls or alternate arm cleans
  9. Cardio choice
  10. Bicycles, crab toe touch, or sit throughs

Have some fun with this one and have a great weekend!