Orangetheory workout Thursday 14 September 2023 – 2G 60 minutes
Endurance on the treads and floor, power on the rower. Goal is to maintain your push pace throughout the tread blocks and keep a consistent time for the 200m all out rows. Benches set at an incline today on the floor.
Tread Block 1
- 30 sec push
- 90 sec base
- 45 sec push
- 90 sec base
- 1 min push
- 90 sec base
- 75 sec push
- 90 sec base
- 90 sec push
Tread Block 2
- 90 sec push
- 1 min base
- 75 sec push
- 1 min base
- 1 min push
- 1 min base
- 45 sec push
- 1 min base
- 30 sec push
- 45 sec WR
- 30 sec AO
Floor Block – 22.75 minutes
- 2 rounds – work & rest:
- 12 x low row (seated on bench), rest
- 12 x close grip chest press, rest
- 200m AO row (0:30 – 1:00) – only only
- 2 rounds – work & rest:
- 12 x sumo squat, rest
- 12 x sumo deadlift, rest
- 200m AO row (0:30 – 1:00) – once only
- 2 rounds – burnout:
- 12 x mid band knee tuck
- 6 each x mid band low side plank leg lift
- 12 total x mid band high plank alt toe tap, rest
- 200m AO row (0:30 – 1:00) – once only
- If finished then repeat exercises only until finisher: 30 sec increase intensity on the exercise you are on