Orange Theory workout today’s Intel – 8/26/2023 Saturday (2G)

Saturday 26 August 2023 – 2G 60 minutes

Tread Block 1

• 2 min push
• 1 min base
• 1 min push
• 1 min base
• 1 min AO

Tread Block 2

• Goal: Increase your all out pace as the timing drops
• 1 min AO
• 1 min WR
• 1 min AO
• 1 min WR
• 50 sec AO
• 1 min WR
• 50 sec AO
• 1 min WR
• 40 sec AO
• 1 min WR
• 40 sec AO
• 1 min WR
• 30 sec AO
• 1 min WR
• 30 sec AO
• 1 min WR
• 20 sec AO
• 1 min WR
• 20 sec AO

Floor Block 1 – 6 minute circuit

• 10 x low band reverse fly
• 10 x low band bridge
• 10 each x low band low side plank leg lift

Floor Block 2 – 15.6 minutes

• Back to back – unilateral drop set:
  • 6 – 10 x goblet reverse lunge – heavy (L)
  • goblet reverse lunge – light AMRepsAP (L), rest
  • 6 – 10 x goblet reverse lunge – heavy (R)
  • goblet reverse lunge – light AMRepsAP (R), rest
• Back to back – unilateral drop set:
  • 6 – 10 x single arm low row – heavy (L)
  • single arm low row – light AMRepsAP (L), rest
  • 6 – 10 x single arm low row – heavy (R)
  • single arm low row – light AMRepsAP (R), rest
• Back to back – unilateral drop set:
  • 6 – 10 x single arm single leg lateral step up – heavy (L)
  • single arm single leg lateral step up – light AMRepsAP (L), rest
  • 6 – 10 x single arm single leg lateral step up – heavy (R)
  • single arm single leg lateral step up – light AMRepsAP (R), rest
• Back to back – unilateral drop set:
  • 6 – 10 x half kneeling single arm shoulder press – heavy (L)
  • half kneeling single arm shoulder press – light AMRepsAP (L), rest
  • 6 – 10 x half kneeling single arm shoulder press – heavy (R)
  • half kneeling single arm shoulder press – light AMRepsAP (R), rest
• Finisher last 20 seconds increase intensity:
  • goblet reverse lunge OR
  • single arm low row OR
  • single arm single leg lateral step up OR
  • half kneeling single arm shoulder press