Orange Theory workout today’s Intel – 03/19/2024 Tuesday– 60 minutes (2G)

Tuesday 19 March 2024 – 2G 60 minutes

Tread Block

• Goal: Increase push on the first half of the pyramid, maintain for the back half as the push efforts increase
• 2 min push
• 90 sec base
• 90 sec push
• 90 sec base
• 1 min push
• 90 sec base
• 30 sec push
• 90 sec base
• 30 sec push
• 90 sec base
• 1 min push
• 90 sec base
• 90 sec push
• 90 sec base
• 2 min push
• 45 sec WR
• 45 sec AO
• 1 min WR
• 45 sec AO

Floor Block – 20.5 minutes circuit

• Member’s choice – Lift More OR Row More
• Lift More
  • 4 rounds:
    • 12 x reverse grip low row
    • 12 x power push up
    • 12 total x goblet alt lateral lunge
    • 12 x hip hinge swing
    • 12 x TRX squat to y-raise
    • 12 x high pull with power
    • 500 / 400 / 300 / 200 push row
• Row More
  • 4 rounds:
    • 12 / 10 / 8 / 6 x reverse grip low row
    • 12 / 10 / 8 / 6 x power push up
    • 12 / 10 / 8 / 6 total x goblet alt lateral lunge
    • 12 / 10 / 8 / 6 x hip hinge swing
    • 12 / 10 / 8 / 6 x TRX squat to y-raise
    • 12 / 10 / 8 / 6 x high pull with power
    • 500 push row
• Bonus: repeat exercises only @ 8 reps

Floor Block – 2.5 minutes

• 3 rounds:
  • 8 x high plank to low plank
  • 16 total x bicycle crunch
• Bonus: low plank hold when done until finisher
• Finisher: 45 sec to finish round 3 and then low plank hold until time called