Orange Theory workout today’s Intel – 06/18/2024 Tuesday– 60 minutes (2G)

Tuesday 18 June 2024 – 2G 60 minutes

Sneaky hard ESP today. Progressive builds for endurance, strength and power. 90 second to recover between blocks.

Tread Block 1

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

Tread Block 2

• 1 min base to push
• 1 min base to push @ 3%
• 1 min base to push @ 5%
• 1 min base to push
• 1 min base to push @ 3%
• 1 min base to push @ 5%
• 30 sec AO

Tread Block 3

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

Floor Block – 15.5 minutes

• Endurance:
  • Back to back superset:
    • 12 x neutral grip front squat (stick it)
    • ~20 sec squat hold, rest
  • 12 each x TRX lateral leg lift
• Strength:
  • Back to back superset:
    • 8 x chest press (stick it)
    • 8 x walkout to pushup, rest
  • 8 x TRX tricep extension
• Repeat until time is called

Row Block

• 45 sec push row
• 45 sec push to AO row
• 45 sec AO row
• 1 min recovery
• 30 sec push row
• 30 sec push to AO row
• 30 sec AO row
• 1 min recovery
• 15 sec push row
• 15 sec push to AO row
• 15 sec AO row