Orange Theory workout today’s Intel – 05/04/2024 Saturday– 60 minutes (2G)

Saturday 4 May 2024 – 2G 60 minutes

We have power on the treads with an endurance row to top it off. Construct / deconstruct blocks on the floor. 90 seconds of recovery between blocks.

Tread Block 1

• 1 min push
• 15 sec AO
• 1 min WR
• 45 sec push
• 30 sec AO
• 1 min WR
• 30 sec push
• 45 sec AO
• 1 min WR
• 15 sec push
• 1 min AO

Tread Block 2

• 1 min push
• 15 sec AO
• 1 min WR
• 45 sec push
• 30 sec AO
• 1 min WR
• 30 sec push
• 45 sec AO
• 1 min WR
• 15 sec push
• 1 min AO

Row Block

• 30 sec push row
• 1 min base row
• 45 sec push row
• 75 sec base row
• 1 min AO row

Floor Block 1 – 17.5 minutes

• Two rounds:
  • Back to back unilateral construct:
    • 8 x half kneeling single arm shoulder press (L)
    • 8 x front loaded single arm cross back lunge (L)
    • 8 x front loaded single arm cross back lunge to shoulder press (L), rest
    • 8 x half kneeling single arm shoulder press (R)
    • 8 x front loaded single arm cross back lunge (R)
    • 8 x front loaded single arm cross back lunge to shoulder press (R), rest
  • 8 x tricycle
• Two rounds:
  • Back to back construct:
    • 8 x pullover
    • 8 x bridge
    • 8 x pullover to bridge, rest
  • 8 total x high plank alt superhero
• When done pick your favourite construct or core exercise to repeat

Floor Block 2 – Rep & recover deconstruct

• 30 sec of pushup to high plank jack
• 1 min to do:
  • 6 x knee tricep pushup
  • 12 x low plank jack
  • Recover when done
• 45 sec of pushup to high plank jack
• 75 sec to do:
  • 6 x knee tricep pushup
  • 12 x low plank jack
  • Recover when done
• Finisher: 1 min of pushup to high plank jack