Orangetheory workout Tuesday 29 August 2023 – PSL 2G/3G 60 minutes
PSL stands for Press Squat Lunge and not Pumpkin Spice Latte! Consider this your trigger warning, as there is a lot of pressing, squatting and lunging today!
Tread Block
- Goal: increase your push pace each round
- 90 sec push
- 3 min base
- 90 sec push
- 3 min base
- 90 sec push
- 3 min base
- 1 min AO
Row Block – 14.5 minutes
- Goal: Keep stroke rate around 24 strokes / minute
- 300m push row + 10 each x medicine ball single leg front press
- 200m push row + 10 each x medicine ball single leg front press
- 100m push row + 10 each x medicine ball single leg front press
- 300m push row + 10 x medicine ball squat to bicep curl
- 200m push row + 10 x medicine ball squat to bicep curl
- 100m push row + 10 x medicine ball squat to bicep curl
- 300m push row + 10 total x medicine ball alt front lunge
- 200m push row + 10 total x medicine ball alt front lunge
- 100m push row + 10 total x medicine ball alt front lunge
- If finished then start from the top again until time for finisher
- Finisher: 1 min AO row
Floor Block 1 – 6 minutes work & rest
- 12 total x alt pivot to single arm neutral grip shoulder press, rest
- 12 x squat to shrug, rest
- 12 total x alt reverse lunge, rest
Floor Block 2 – 7 minutes work & rest
- 12 x chest press, rest
- 12 x sumo squat, rest
- 12 total x goblet alt lateral lunge, rest
- Finisher: 1 min coach’s choice. We did:
- 1 min AO (on treadmill) OR
- 1 min of chest press OR
- 1 min of burpees