Orange Theory workout today’s Intel – 08/14/2024 Wednesday – 60 minutes (2G)

Wednesday 14 August 2024 – 2G 60 minutes

Endurance on the treads, strength on the floor. 90 seconds recovery between blocks. Benches are set and incline today for the floor blocks.

Tread Block 1 – 11.5 minutes

• Goal: increase your push pace each round
• 3 min push
• 90 sec base
• 2 min push
• 90 sec base
• 1 min push
• 90 sec base
• 30 sec push
• 30 sec AO

Tread Block 2 – 10 minutes

• Goal: maintain your push pace from block 1
• 75 sec push
• 90 sec base
• 75 sec push
• 75 sec base
• 75 sec push
• 1 min base
• 75 sec push
• 45 sec base
• 30 sec AO

Floor Block 1 – 11.5 minutes

• Back to back superset:
  • 6 x chest press
  • 6 total x alt chest press, rest
• 6 each x front loaded single arm squat
• 200m build:
  • 100m push row
  • 100m AO row (0:15 – 0:30), rest

Floor Block 2 – 10 minutes

• Back to back superset:
  • 6 x sit-up stand to shoulder press
  • 6 total x alt shoulder press, rest
• 6 each x single arm deadlift
• 200m build:
  • 100m push row
  • 100m AO row (0:15 – 0:30), rest
• Repeat until finisher: 30 sec AO row