Orange Theory workout today’s Intel – 8/18/2023 Friday (2G)

Friday 18 August 2023 – 2G 60 minutes

Tread Block 1

• 30 sec push
• 45 sec base
• 30 sec push
• 45 sec base
• 30 sec push
• 45 sec base
• 30 sec push
• 45 sec base
• 30 sec AO

Tread Block 2

• Goal: maintain or increase your push and all out paces
• 30 sec push
• 45 sec base
• 30 sec push
• 45 sec base
• 30 sec push
• 45 sec base
• 30 sec AO

Tread Block 3

• Goal: maintain or increase your push and all out paces
• 30 sec push
• 45 sec base
• 30 sec push
• 45 sec base
• 30 sec AO

Tread Block 4

• Goal: maintain or increase your push and all out paces
• 30 sec push
• 45 sec base
• 30 sec AO

Tread Block 5

• Goal: maintain or increase your push and all out paces
• 30 sec push
• 30 sec AO
• 90 sec WR
• 30 sec AO

Floor Block – back to back member choice takeaway – 23.5 minutes

• Goal: count strokes on rower and match or beat each round
• Exercises:
  • A: total reps of front loaded alt reverse lunge
  • B: reps of neutral grip shoulder press
  • C: reps of good morning
  • D: total reps of alt hammer curl
  • E: reps of squat
  • F: total reps of high plank alt low row
• Round 1:
  • 8 reps of all exercises, rest
  • 200m push row, count strokes
• Round 2:
  • Takeaway one exercise of your choice, 10 reps of remaining exercises, rest
  • 200m push row, count strokes
• Round 3:
  • Takeaway one exercise of your choice, 12 reps of remaining exercises, rest
  • 200m push row, count strokes
• Round 4:
  • Takeaway one exercise of your choice, 14 reps of remaining exercises, rest
  • 200m push row, count strokes
• Round 5:
  • Takeaway one exercise of your choice, 16 reps of remaining exercises, rest
  • 200m push row, count strokes
• When finished complete all exercises @ 8 reps until finisher
• Finisher:
  • 30 sec of front loaded alt reverse lunge OR
  • 30 sec of neutral grip shoulder press OR
  • 30 sec of good morning OR
  • 30 sec of alt hammer curl OR
  • 30 sec of squat OR
  • 30 sec of high plank alt low row