Orange Theory workout today’s Intel – 08/02/2024 Friday – 60 minutes (2G)

Friday 2 August 2024 – 2G 60 minutes

Endurance / strength (baby inclines) on the treads, unilateral work on the floor. 90 seconds recovery between blocks.

Tread Block 1 – 11 minutes

• 1 min base
• 1 min base to push
• 1 min push
• 1 min push to AO
• 2 min base
• 1 min base @ 2%
• 1 min base @ 3%
• 1 min base @ 4%
• 1 min base @ 5%
• 1 min AO
• Collapse (member’s choice)

Tread Block 2 – 10 minutes

• 1 min base @ 2%
• 1 min base @ 3%
• 1 min base @ 4%
• 1 min base @ 5%
• 2 min base
• 1 min base to push
• 1 min push
• 1 min push to AO
• 1 min AO
• Collapse (member’s choice)

Floor Block – 22.5 minutes

• 4 rounds:
  • back to back:
    • 6 each x lateral lunge to full step up
    • 6 x single dumbbell sumo deadlift to sumo squat, rest
  • back to back unilateral:
    • 6 each x single leg deadlift to single arm low row
    • 6 each x single leg single arm shoulder press
  • back to back:
    • 12 total x torso rotation
    • 12 total x high plank alt toe tap, rest
  • 250 / 200 / 150 / 100m AO row
• Bonus: repeat all exercises only until finisher: 1 min of single dumbbell sumo deadlift to sumo squat