Orange Theory workout today’s Intel – 09/11/2024 Wednesday – 60 minutes (2G)

Wednesday 11 September 2024 – 2G 60 minutes

Base at incline on the treads. Drop sets on the floor using an incline bench with a core blast to finish. 75 seconds of recovery between blocks.

Tread Block 1 – 7 minutes

• 1 min base @ 4%
• 1 min base @ 5%
• 1 min base @ 6%
• 1 min WR (1% or 6%)
• 1 min base @ 6%
• 1 min base @ 5%
• 1 min base @ 4%

Tread Block 2 – 7 minutes

• 1 min base @ 3%
• 1 min base @ 4%
• 1 min base @ 5%
• 1 min WR (1% or 5%)
• 1 min base @ 5%
• 1 min base @ 4%
• 1 min base @ 3%

Tread Block 3 – 7.25 minutes

• 1 min base @ 2%
• 1 min base @ 3%
• 1 min base @ 4%
• 75 sec WR (1% or 4%)
• 1 min base @ 4%
• 1 min base @ 3%
• 30 sec base @ 2%
• 30 sec AO @ 2%

Floor Block 1 – 19.5 minutes

• Two rounds:
  • Back to back drop set:
    • 6 – 10 x seated shoulder press (heavy)
    • seated shoulder press (light) AMRepsAP, rest
  • 10 total x goblet alt lateral shift
• 200m AO row (0:30 – 1:00) – once only
• Two rounds:
  • Back to back drop set:
    • 6 – 10 x seated bicep curl (heavy)
    • seated bicep curl (light) AMRepsAP, rest
  • 10 total x goblet alt reverse lunge
• 200m AO row (0:30 – 1:00) – once only
• Bonus: repeat drop sets only until time is called

Floor Block 2 – 3 minutes back to back

• 8 total x high plank pull through
• 8 total x sprinter sit-up
• Finisher: Increase intensity for the last 30 sec until completed 2+ rounds