Orangetheory workout Monday 11 September 2023 – 2/3G 60 minutes
Today is the dri-tri strength prep session. Lots of inclines and a killer floor block. One minute recoveries between blocks on the treadmill and rower. All exercises on the floor are with a set of dumbbells barring the pushups.
Tread Block 1 – 2.75 minutes
- 2.75 minute tread for distance @ 8%
- Check distance
Tread Block 2 – 2.75 minutes
- 2.75 minute tread for distance @ 6%
- Match or beat your distance from block 1
Tread Block 3 – 2.75 minutes
- 2.75 minute tread for distance @ 4%
- Match or beat your previous best distance
Tread Block 4 – 2.75 minutes
- 2.25 minute tread for distance @ 2%
- 30 sec AO
- Match or beat your previous best distance
Row Block 1 – 2.75 minutes
- 50m AO row
- 10 x medicine ball squat to bicep curl
- 10 x medicine ball jack press
- Repeat until time is called
Row Block 2 – 2.75 minutes
- 100m AO row
- 2 rounds of:
- 8 x medicine ball squat to bicep curl
- 8 x medicine ball jack press
- If finished then row until time is called
Row Block 3 – 2.75 minutes
- 150m AO row
- 2 rounds of:
- 6 x medicine ball squat to bicep curl
- 6 x medicine ball jack press
- If finished then row until time is called
Row Block 4 – 2.75 minutes
- 200m AO row
- 2 rounds of:
- 4 x medicine ball squat to bicep curl
- 4 x medicine ball jack press
- If finished then row until finisher: 30 sec AO row
Floor Block – 14 minutes circuit
- Increase rep count by 2 each round
- 4 / 6 / 8 / 10 / 12 x burpee
- 4 / 6 / 8 / 10 / 12 x hand release push up
- 4 / 6 / 8 / 10 / 12 x tap squat
- 4 / 6 / 8 / 10 / 12 x seated hammer curl to neutral grip shoulder press
- 4 / 6 / 8 / 10 / 12 total x front loaded alt reverse lunge
- Finisher: 30 sec of high plank alt knee drive