Level 3

Level 3

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  • $20.00 [55 min] [Run] [Sprints] This workout was designed for professional runner, Vanessa Fraser, and therefore it is mostly running!  You will run for blocks of time between 5 and 11 minutes (1-2 miles for our pro)  for the bulk of the workout and end with 10 :30 sprints!  Come ready to run!
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  • Quick HIIT - Water Running Workout $15.00 [30 min] [Combo] [Sprints] From the time warm up is over, this quick 30 minute workout will keep your heart pumping with a mixture of challenging sets mixing in running with challenging interval sets.  Ends with a TABATA that will have you so happy when it is cool down time!
    Quick HIIT $15.00
  • $20.00 [56 min] [Run] [Endurance] [Sprints] Three pyramids, two are sprint pyramids and one is a longer interval pyramid building up to 4 minutes at a fast pace. A lot of running, some cross country and ends with an intense Tabata set.
    Max Out $20.00
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  • $15.00 [30 min] [Combo] [Sprints] This is 30 minutes in length and after a brief warm up, ramps right into hard sets at 90% effort or better.  The sprints and cross-sprints are super challenging as well as the longer/harder sets.
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  • $20.00 [55 min] [Run] [Sprints] This is a runner-focused workout with TRACK SETS as the meat of this workout.  Mile run, 800's (two times around the track), 400s (one time around the track) and 200s (half a lap).
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