Orange Theory workout today’s Intel – 09/19/2024 Thursday – 60 minutes (2/3G)

Thursday 19 September 2024 – 2/3G 60 minutes

This is run as a 3G template with endurance on the treads, power on the rower and then super sets on the floor. You get about 2 minutes to transition between stations.

Tread Block – 14 minutes

• 90 sec push
• 1 min base
• 90 sec push
• 1 min base
• 90 sec push
• 1 min base
• 1 min push
• 1 min base
• 1 min push
• 1 min base
• 1 min push
• 1 min base
• 30 sec AO

Row Block – 14 minutes

• Part 1 – three rounds:
  • 300m push row
  • 10 x medicine ball squat
• Part 2 – three rounds:
  • 200m AO row
  • 10 x medicine ball front press
• Repeat until finisher:
  • 100m AO row
  • 10 x medicine ball squat to front press
• Finisher: 30 sec AO row OR 30 sec of medicine ball squat to front press

Floor Block – 14 minutes

• Part 1:
  • Three rounds – back to back superset:
    • 8 total x goblet alt forward lunge with torso rotation
    • 8 x single dumbbell good morning
    • Rest after third round
  • Three rounds – back to back superset:
    • 8 total x alt shoulder press
    • 8 x high row
    • Rest after third round
  • Three rounds – back to back superset:
    • 8 total x bridge hold march in place
    • 8 x sit up with knee tuck
    • Rest after third round
• Part 2:
  • Three rounds – back to back superset:
    • 6 total x goblet alt forward lunge with torso rotation
    • 6 x single dumbbell good morning
    • Rest after third round
  • Three rounds – back to back superset:
    • 6 total x alt shoulder press
    • 6 x high row
    • Rest after third round
  • Three rounds – back to back superset:
    • 6 total x bridge hold march in place
    • 6 x sit up with knee tuck
    • Rest after third round
• Bonus – repeat all exercises at 4 reps until finisher:
  • 30 sec of alt shoulder press OR
  • 30 sec of sit up with knee tuck