Orangetheory workout Thursday 7 September 2023 – 2G 60 minutes
Rep & recover style template on both the floor and the treads.
Tread Block 1
- 30 sec base @ 6%
- 30 sec base @ 3%
- 30 sec base @ 1%
- 45 sec base @ 6%
- 45 sec base @ 3%
- 45 sec base @ 1%
- 1 min base @ 6%
- 1 min base @ 3%
- 1 min AO
Tread Block 2
- 90 sec to complete 160m (0.1 mile), recover @ own pace until next round
- 2.25 min to complete 160m (0.1 mile) @ 3%, recover @ own pace until next round
- 3 min to complete 160m (0.1 mile) @ 5%, recover @ own pace until next round
Tread Block 3
- 3 min to complete 160m (0.1 mile) @ 5%, recover @ own pace until next round
- 2.25 min to complete 160m (0.1 mile) @ 3%, recover @ own pace until next round
- 90 sec to complete 160m (0.1 mile), recover @ own pace until finisher
- Finisher: 30 sec AO
Floor Block 1
- 30 sec to do 8 x clean AQAP, recover until next round
- 30 sec to do 8 total x bosu bicycle crunch AQAP, recover until next round
- 30 sec to do 8 x bosu knee tuck AQAP, recover until next round
- 45 sec to do 10 x clean AQAP, recover until next round
- 45 sec to do 10 total x bosu bicycle crunch AQAP, recover until next round
- 45 sec to do 10 x bosu knee tuck AQAP, recover until next round
- 1 min to do 12 x clean AQAP, recover until next round
- 1 min to do 12 total x bosu bicycle crunch AQAP, recover until next round
- 1 min to do 12 x bosu knee tuck AQAP, recover until next round
Row Block
- 90 sec to do 150m AO row, 10 x in and out quick feet, recovery row until next round
- 2.25 min to do 200m AO row, 10 x in and out quick feet, recovery row until next round
- 3 min to do 250m AO row, 10 x in and out quick feet, recovery row until next round
- Last 30 sec is an AO row
Floor Block 2 – 6.75 minutes circuit
- 10 x bosu bridge hold with pullover
- 10 x bosu kneeling tricep extension
- 5 each x bosu goblet split squat
- Repeat until finisher: 30 sec of bosu knee tucks