In round 3 of the Sugarcane workout, the effort is all-out for the duration achieved in round 2, aiming to match or exceed the distance from round 1.

“Then in round 2, you're going to go the same distance that you did in round 1, and you're going to take as much time as you need to do that distance as fast as you can.”

“And then there are only three rounds of high-intensity work. And they go as the following, in round 1, you're going to take 2 minutes-- so you'll need to set a timer for 2 minutes-- and you're going to go the maximum distance that you can in that 2 minutes. ... So 2 minutes of work then rest 2 minutes.”