Orangetheory workout Monday 4 September 2023 – 3G 60 minutes
Tread blocks 1 and 2 are identical
- 45 sec push
- 75 sec base
- 30 sec all out
- 60 sec walking recovery
- 30 sec all out
- 45 sec walking recovery
- 30 sec all out
- 30 sec walking recovery
- 30 sec all out
- 90 sec walking recovery
Rower
Blocks 1 and 2 are the same except for the exercise
- 45 sec push
- 75 sec to complete 10 squat to jump front push, then push row
- 30 sec all out
- 60 sec to complete 8 squat to jump front push, then return to push row
- 30 sec all out
- 45 sec to complete 6 squat to jump front push, then return to push row
- 30 sec all out
- 30 sec to complete 4 squat to jump front push, then return to push row
- 30 sec all out
- 90 sec recovery
Exercise for rower block 2 is squat to jump shoulder press. Goal is to match or beat your distance from the first block.
Floor is one long block of all the exercises from the 2G.