Orangetheory workout Friday 1 September 2023 – 2G 60 minutes
Power-based run/row and super sets on the floor.
Tread / Row Block 1 – 7 minutes
- 320m / 0.2 mile AO (PW 160m / 0.1 mile @ 10%)
- 20 stroke push row (check distance)
Tread / Row Block 2 – 7 minutes
- 240m / 0.15 mile AO (PW 120m / 0.075 mile @ 10%)
- 15 stroke push row (check distance)
Tread / Row Block 3 – 7 minutes
- 160m / 0.1 mile AO (PW 80m / 0.05 mile @ 10%)
- 10 stroke push row (check distance)
- Last 30 seconds is AO on the station you are on
Floor Block 1 – 7 minutes
- 20 seconds to do 8 x tap jump squat AQAP, recover until next round
- 30 seconds to do 10 x tap jump squat AQAP, recover until next round
- 40 seconds to do 12 x tap jump squat AQAP, recover until next round
- Circuit superset:
- 8 x chest fly
- 8 x TRX low row
Floor Block 2 – 7 minutes
- 20 seconds to do 8 total x alt jump lunge with hop AQAP, recover until next round
- 30 seconds to do 10 total x alt jump lunge with hop AQAP, recover until next round
- 40 seconds to do 12 total x alt jump lunge with hop AQAP, recover until next round
- Circuit superset:
- 8 x hammer curl (seated on bench)
- 8 x TRX tricep extension
Floor Block 3 – 7 minutes
- 20 seconds to do 8 total x speed skater with power AQAP, recover until next round
- 30 seconds to do 10 total x speed skater with power AQAP, recover until next round
- 40 seconds to do 12 total x speed skater with power AQAP, recover until next round
- Circuit superset:
- 8 x neutral grip lateral raise
- 8 x TRX y-raise
- Finisher:
- 30 sec of tap jump squat OR
- 30 sec of alt jump lunge with hop OR
- 30 sec of speed skater with power