Orangetheory workout Monday 4 September 2023 – 90 minutes
Tread goals- meet or beat distance in each block
Tread 1
1 min push
1 min base
1 min push
1 min base
1 min AO
Tread 2
2 min push
1 min base
1 min push
1 min AO
Tread 3
3 min push
1 min base
1 min AO
Tread 4
4 min tread for distance
1 min AO
Rower goals- meet or beat your distance in each block
Rower 1– 5 minutes
50 high knees
50 pulsing half squats
Row until time
Rower 2– 5 minutes
40 high knees
40 pulsing half squats
Row until time
Rower 3– 5 minutes
30 high knees
30 pulsing half squats
Row until time
Rower 4– 5 minutes
20 high knees
20 pulsing half squats
Row until time, last min AO finisher
Floor 1– 5 min
Buy-in: 3 rounds
- 8 x TRX high row
- 8 x TRX chest press
Circuit: 2 rounds
- 4 x clean to front squat
- 4 x neutral grip push press
Bonus: low plank alt wide knee drive until time
Floor 2– 5 min
Buy-in: 3 rounds
- 8 x front loaded alt reverse lunge
- 8 x push up to alt high plank
Circuit: 2 rounds
- 4 x clean to front squat
- 4 x neutral grip push press
Bonus: low plank alt wide knee drive until time
Floor 3– 5 min
Buy-in: 3 rounds
- 8 x sumo deadlift
- 8 x hammer curl
Circuit: 2 rounds
- 4 x clean to front squat
- 4 x neutral grip push press
Bonus: high plank cross body knee drive until time
Floor 4– 5 min
Buy-in: 3 rounds
- 8 x alt lateral lunge
- 8 x reverse grip low row
Circuit: 2 rounds
- 4 x clean to front squat
- 4 x neutral grip push press
Bonus: high plank cross body knee drive until time