Orange Theory workout today’s Intel – 07/07/2024 Sunday – 60 minutes (2G)

Sunday 7 July 2024 – 2G 60 minutes

Tread Block 1 – 11 minutes

• 2 min push
• 2 min base
• 2 min push
• 2 min base
• 2 min push
• 1 min AO
• Collapse (member’s choice), switch to floor

Floor Block 1 – 11 minutes

• Round 1:
  • 12 x bridge (using the bench)
  • ~ 20 sec hollow hold
  • 12 each x single arm high row
  • ~ 20 sec hollow hold
  • 12 total x hop overs
  • ~ 20 sec hollow hold
• Round 2:
  • 12 x bridge (using the bench)
  • ~ 20 sec bear plank hold
  • 12 each x single arm high row
  • ~ 20 sec bear plank hold
  • 12 total x hop overs
  • ~ 20 sec bear plank hold
• If finished then repeat all exercises in a single block
• Switch to treadmill

Tread Block 2 – 11 minutes

• 2 min push
• 2 min base
• 2 min push
• 2 min base
• 2 min push
• 1 min AO
• Collapse (member’s choice), switch to floor

Floor Block 2 – 11 minutes

• Round 1:
  • 300m row
  • 8 each x front loaded split squat
  • 200m row
  • 8 each x front loaded split squat
  • 100m row
  • 8 each x front loaded split squat
• Round 2:
  • 300m row
  • 8 each x single arm upright row
  • 200m row
  • 8 each x single arm upright row
  • 100m row
  • 8 each x single arm upright row