Today is Orangetheory’s “Strength in Numbers” day. The last time I participated in a “Strength in Numbers” class, I followed a specific workout template. Here is that template.
“Strength In Numbers” 2/3G
All classes are a 3G today. Row distances are tracked by studio with average distances being put into a global leaderboard.
Tread Block – 14 minutes
- 4 min tread for distance starting at 1%, increase incline by 1% every 200m / 0.15 miles (Power walkers are half distance)
- 1 min WR
- 4 min tread for distance starting where you left off, increase incline by 1% every 200m / 0.15 miles
- 1 min WR
- 4 min tread for distance starting where you left off, increase incline by 1% every 200m / 0.15 miles
- Collapse (member’s choice)
Read also: Orangetheory Strength in Numbers: A Specialized Workout
Row Block – 14 minutes
- Reset row monitor, take breaks when needed
- 90 sec base – push row
- 30 sec push to AO row
- 90 sec base – push row
- 30 sec push to AO row
- 90 sec base – push row
- 30 sec push to AO row
- 90 sec base – push row
- 30 sec push to AO row
- 90 sec base – push row
- 30 sec push to AO row
- 90 sec base – push row
- 30 sec push to AO row
- 90 sec base – push row
- 30 sec AO row
- Check distance and then collapse (member’s choice)
Floor Block – 14 minutes
- Work & rest, repeat until finisher
- 20 – 30 x squat to calf raise, rest
- 20 – 30 x shoulder press, rest
- 20 – 30 total x alt reverse lunge
- 20 – 30 x bicep curl, rest
- high plank until read for next round
- Finisher: Increase intensity on the exercise you are on for 30 seconds