Orangetheory workout Tuesday 5 September 2023 – 2G 60 minutes
Dri-tri prep on the treads and lower body / core on the floor.
Tread Block
- Reset treadmill
- 5 min base to push
- 1 min base
- 4 min base to push
- 1 min base
- 3 min base to push
- 1 min base
- 2 min push
- 1 min base
- 4 min tread for distance
- 1 min AO
- Check distance
- Collapse (member’s choice)
Floor Block – 23 minute circuit – anchor
- Round 1:
- 12 x deadlift
- 12 x reverse crunch
- 12 x deadlift
- 12 x sit up to alt punch
- 12 x deadlift
- 12 x back extension
- 300m push row
- Round 2:
- 12 x sumo squat to upright row
- 12 x reverse crunch
- 12 x sumo squat to upright row
- 12 x sit up to alt punch
- 12 x sumo squat to upright row
- 12 x back extension
- 300m push row
- Round 3:
- 12 x tall kneeling tricep extension
- 12 x reverse crunch
- 12 x tall kneeling tricep extension
- 12 x sit up to alt punch
- 12 x tall kneeling tricep extension
- 12 x back extension
- 300m push row
- If finished then just repeat the weighted exercises as a single block
- Finisher member’s choice:
- 1 min of reverse crunch OR
- 1 min of sit up to alt punch OR
- 1 min of back extension