Orangetheory workout Tuesday 12 September 2023 – 2G 60 minutes
Timed run/row + superset burners on the floor.
Tread / Row Block
- 3 min push
- 1 min transition to rower
- 1 min AO row
- 30-sec recovery
- 1 min AO row
- 30-sec recovery
- 1 min AO row
- 1 min transition to treadmill
- 3 min push
- 1 min transition to rower
- 45 sec AO row
- 30-sec recovery
- 45 sec AO row
- 30-sec recovery
- 45 sec AO row
- 1 min transition to treadmill
- 3 min push
- 1 min transition to rower
- 30 sec AO row
- 30-sec recovery
- 30 sec AO row
- 30-sec recovery
- 30 sec AO row
Floor Block – 23.75 minutes
- 3 rounds back-to-back superset:
- 10 x reverse grip low row
- alt bicep curl AMRepsAP, rest
- 10 x overhead tricep extension
- 3 rounds back-to-back superset:
- 10 total x alt lateral lunge
- pulsing half squat AMRepsAP, rest
- 10 x bridge
- When done, circuit until finisher:
- 10 total x alt full v-up
- 10 total x seated torso rotation
- Finisher: 30 sec of reverse grip low row OR alt lateral lunge