Orange Theory workout today’s Intel – 07/31/2024 Wednesday – 60 minutes (2G)

Wednesday 31 July 2024 – 2G 60 minutes

Endurance on the treads, circuit work on the floor with some endurance-y rows.

Tread Block 1 – 7.5 minutes

• Goal: hold your base, adjust push if needed
• 2.5 min push
• 2.5 min base
• 1 min push
• 1 min base
• 30 sec AO

Tread Block 2 – 14.5 minutes

• Goal: hold your base, adjust push if needed
• 1 min push
• 1 min base
• 90 sec push
• 90 sec base
• 2 min push
• 2 min base
• 2.5 min push
• 2.5 min base
• 30 sec AO

Floor Block 1 – 2.5 minutes back to back

• 6 x walkout to high plank jack
• 6 total x push up (explosive) to alt high side plank
• 6 x plank pop
• Bonus: (bear) plank hold, rest as needed

Floor Block 2 – 18.5 minutes

• Round 1:
  • 6 x walkout to high plank jack
  • 6 x squat to hammer curl to neutral grip thruster
  • 6 x hip hinge swing
  • 6 x bridge hold with pullover
  • 400m push row
• Round 2:
  • 6 total x push up (explosive) to alt high side plank
  • 6 x squat to hammer curl to neutral grip thruster
  • 6 x hip hinge swing
  • 6 x bridge hold with pullover
  • 400m push row
• Round 3:
  • 6 x plank pop
  • 6 x squat to hammer curl to neutral grip thruster
  • 6 x hip hinge swing
  • 6 x bridge hold with pullover
  • 400m push row
• Bonus: Pick your favourite exercises and repeat until finisher: Member’s choice of:
  • 30 sec of walkout to high plank jack OR
  • 30 sec of push up (explosive) to alt high side plank OR
  • 30 sec of plank pop OR
  • 30 sec of squat to hammer curl to neutral grip thruster OR
  • 30 sec of hip hinge swing OR
  • 30 sec of bridge hold with pullover OR
  • 30 sec AO row