Orange Theory workout today’s Intel – 07/14/2024 Sunday – 60 minutes (2G)

Sunday 14 July 2024 – 2G 60 minutes

Timed run / row – endurance + power. Unilateral movements on the floor. 90 second recovery between floor blocks and a minute between the tread / row blocks.

Tread Block 1 – 11 minutes

  • 2 min base
  • 2 min base to push
  • 2 min push
  • 30 sec push to AO
  • 90 sec base
  • 30 sec AO
  • 45 sec WR
  • 30 sec AO
  • 45 sec WR
  • 30 sec AO
  • Transition to rower

Row Block 1 – 3 minutes

  • Reset rower
  • 30 sec AO row
  • 45 sec recovery row
  • 30 sec AO row
  • 45 sec recovery row
  • 30 sec AO row
  • Check distance

Row Block 2 – 2.5 minutes

  • 2.5 min row for time, try to beat distance from block 1
  • Transition to treadmill

Tread Block 2 – 3 minutes

  • 2 min tread for time
  • 1 min AO

Floor Block 1 – 6.5 minutes work & rest unilateral

  • 6 – 10 each x goblet transverse squat, rest
  • 6 – 10 each x balance bicep curl, rest

Floor Block 2 – 7.25 minutes work & rest unilateral

  • 6 – 10 each x single leg deadlift, rest
  • 6 – 10 each x half kneeling single arm shoulder press, rest

Floor Block 3 – 6.75 minutes work & rest unilateral

  • 6 – 10 each x front loaded single arm cross back lunge, rest
  • 6 – 10 each x single arm chest press with leg extension, rest
  • Repeat until finisher: 1 min of squat to press