Orange Theory workout today’s Intel – 08/01/2024 Thursday – “Start Line” 2G 60 minutes

Thursday 1 August 2024 – “Start Line” 2G 60 minutes

Marathon month is here and we have our customary 23 minute endurance block today. More of the same on the floor with some 90 second rows thrown in for good measure.

Tread Block – 23 minutes

• 5.5 min tread for time
• 90 sec surge
• 6.5 min tread for time
• 90 sec surge
• 6.5 min tread for time
• 1 min surge
• 30 sec AO
• Collapse (member’s choice)

Floor / Row Block – 23 minutes

• Block 1 – 4.5 min circuit:
  • 6 – 10 each x goblet reverse lunge
  • 6 – 10 each x half kneeling low to high chop
  • 6 – 10 each x split stance single arm high row
  • 6 – 10 x tricep kick back
  • Repeat until time to transition, remember where you left off
• 1 min to transition to rower
• 90 sec row for time, check distance
• 1 min to transition to floor
• Block 2 – 4.5 min circuit:
  • Start where you left off block 1
  • 6 – 10 each x goblet reverse lunge
  • 6 – 10 each x half kneeling low to high chop
  • 6 – 10 each x split stance single arm high row
  • 6 – 10 x tricep kick back
  • Repeat until time to transition, remember where you left off
• 1 min to transition to rower
• 90 sec row for time, check distance
• 1 min to transition to floor
• Block 3 – 4.5 min circuit:
  • Start where you left off block 2
  • 6 – 10 each x goblet reverse lunge
  • 6 – 10 each x half kneeling low to high chop
  • 6 – 10 each x split stance single arm high row
  • 6 – 10 x tricep kick back
  • Repeat until time for finisher
• 1 min to transition to rower
• Finisher:
  • 1 min push row
  • 30 sec AO row
  • Check distance