Orangetheory workout Sunday 27 August 2023 – 2G 60 minutes
Tread Block 1
- 3 min tread for distance
- Check distance
Tread Block 2
- Goal: increase your push pace as the inclines drop
- 30 sec push @ 5%
- 75 sec base
- 30 sec push @ 4%
- 75 sec base
- 30 sec push @ 3%
- 75 sec base
- 30 sec push @ 2%
- 30 sec AO
Tread Block 3
- Goal: increase your push pace as the inclines drop
- 45 sec push @ 4%
- 1 min base
- 45 sec push @ 3%
- 1 min base
- 45 sec push @ 2%
- 1 min base
- 45 sec push
- 30 sec AO
- Collapse (member’s choice)
Tread Block 4
- 3 min tread for distance, last 30 sec is AO
- Match or beat your distance from block 1
Floor Block 1 – 3 minutes
- Coach’s call out:
- Quick feet OR
- Butt kick OR
- 1 – 2 – 3 forward hop combo
Floor Block 2 – 14.25 minutes
- 2 rounds back to back load & xplode:
- 8 x low bench bridge
- 8 x skier swing, rest
- 8 each x half kneeling wood chopper
- 2 x 150m AO row, rack & rest
- 2 rounds back to back load & xplode:
- 8 x low bench chest press
- 8 x low bench decline push up, rest
- 8 x sit up with knee tuck
- 2 x 150m AO row, rack & rest
Floor Block 3 – 3 minutes
- Coach’s call out:
- Jog in place OR
- Lateral hop (stick it) OR
- high knees
- Finisher: 30 sec of one of these exercises (coach’s choice):
- Quick feet OR
- Butt kick OR
- 1 – 2 – 3 forward hop combo OR
- Jog in place OR
- Lateral hop (stick it) OR
- high knees