Orangetheory Everest
Treadmill block: 23 min
- 1 min starting at 2% incline basecamp foothills
- 1 min at 3%
- 1 min at 4%
- 1 min at 5% now we enter the mountain
- 1 min at 6%
- 1 min at 7%
- 1 min at 8%
- 1 min at 9%
- 1 min at 10% as we begin to see the snowcapped peaks
- 1 min at 11%
- 1 min at 12%
- 1 min at 13%
- 1 min at 14%
- 1 min at 15% we have arrived at the peak
- 1 min at 14%
- 1 min at 12%
- 1 min at 10%
- 1 min at 8%
- 1 min at 6%
- 1 min at 4%
- 1 min at 2%
- 1 min flat road
- 1 min all out
Floor block 1: 11 min
- 1 min strength row at 22-24 spm
- Bench plank row 6-10 reps
- Bench seated tricep extension 6-10 reps
- Alternating deadbug 12 reps
Floor block 2: 12 min
- 1 min strength row at 22-24 spm
- Bench seated concentration curl 6-10 reps
- Bench seated hammer curls 6-10 reps
- Ab bicycle crunch 12 reps