Orangetheory workout Monday 4 September 2023 – 2G 60 minutes
Power focus on the treads and floor / rower. 90 sec transitions / walking between blocks.
Tread Block 1
- 1 min push
- 2 min base
- 30 sec AO
Tread Block 2
- 30 sec AO
- 1 min WR
- 30 sec AO
- 1 min WR
- 30 sec AO
Tread Block 3
- 1 min push
- 2 min base
- 30 sec AO
Tread Block 4
- 30 sec AO
- 1 min WR
- 30 sec AO
- 1 min WR
- 30 sec AO
Tread Block 5
- 1 min push
- 2 min base
- 30 sec AO
Floor Block 1 – 3.5 minutes back to back superset
- 4 / 6 / 8 / 10 total x alt goblet transverse squat
- 8 x sumo squat hold with calf raise
Row Block 1
- 30 sec AO row
- 1 min recovery
- 30 sec AO row
- 1 min recovery
- 30 sec AO row
Floor Block 2 – 3.5 minutes back to back superset
- 4 / 6 / 8 / 10 x reverse grip low row
- 8 total x alt hammer curl
Row Block 2
- 30 sec AO row
- 1 min recovery
- 30 sec AO row
- 1 min recovery
- 30 sec AO row
Floor Block 3 – 3.5 minutes back to back superset
- 4 / 6 / 8 / 10 x double crunch
- 8 total x torso rotation
- Finisher: 30 sec increase intensity on the exercise you are on