Orange Theory workout today’s Intel – 04/14/2024 Sunday – 60 minutes (2G)

Sunday 14 April 2024 – 2G 60 minutes

Run / row today! Endurance on the treadmill, power on the rower. Floor is all unilateral drop sets with TRX core work.

Tread / Row Block – 23.25 minutes

• Goal is to get as many rounds as possible, choose your own tread intensity but maintain AO pace on the row
  • Green: 2 rounds
  • Orange: 4 rounds
  • Red: 6 rounds+
• Round 1:
  • 1.1km / 0.7 miles (PW 0.56 km / 0.35 miles) tread for distance
  • 100m AO row
• Round 2:
  • 0.96km / 0.6 miles (PW 0.48km / 0.3 miles) tread for distance
  • 100m AO row
• Round 3:
  • 0.8km / 0.5 miles (PW 0.4km / 0.25 miles) tread for distance
  • 100m AO row
• Round 4:
  • 0.64km / 0.4 miles (PW 0.32km / 0.2 miles) tread for distance
  • 100m AO row
• Round 5:
  • 0.48km / 0.3 miles (PW 0.24km / 0.15 miles) tread for distance
  • 100m AO row
• Round 6:
  • 0.32km / 0.2 miles (PW 0.16km / 0.1 miles) tread for distance
  • 100m AO row
• Round 7:
  • 0.16km / 0.1 miles (PW 0.08km / 0.05 miles) tread for distance
  • 100m AO row
• Bonus: tread until finisher
• Finisher: 45 sec AO tread OR rower (which ever station you are on)

Floor Block 1 – 6.75 minutes

• Back to back – unilateral drop set:
  • 5 x single arm split squat (heavy) (L)
  • single arm split squat (lighter) AMRepsAP (L), rest
  • 5 x single arm split squat (heavy) (R)
  • single arm split squat (lighter) AMRepsAP (R), rest
• 10 x TRX rollout

Floor Block 2 – 6.75 minutes

• Back to back – unilateral drop set:
  • 5 x seated single arm shoulder press (heavy) (L)
  • seated single arm shoulder press (lighter) AMRepsAP (L), rest
  • 5 x seated single arm shoulder press (heavy) (R)
  • seated single arm shoulder press (lighter) AMRepsAP (R), rest
• 5 each x TRX single arm reach with rotation

Floor Block 3 – 6.75 minutes

• Back to back – unilateral drop set:
  • 5 x single arm low row (heavy) (L)
  • single arm low row (lighter) AMRepsAP (L), rest
  • 5 x single arm low row (heavy) (R)
  • single arm low row (lighter) AMRepsAP (R), rest
• 5 each x TRX lateral leg lift
• Repeat until finisher:
  • 45 sec of squat OR
  • 45 sec of shoulder press OR
  • 45 sec of low row