Orange Theory Fitness | 13March2023 | My 7th week!

Tread Block 1

• 90 sec push
• 30 sec base
• 75 sec push
• 45 sec base
• 1 min push
• 1 min base
• 45 sec push
• 75 sec base
• 30 sec push
• 90 sec base
• 30 sec AO
• Check distance

Tread Block 2

• 10.5 min tread for distance — 1.14 miles (9:13/mile)
• Try to match or beat distance from block 1

Floor Block 1 – 10.5 minutes

• 3 rounds circuit:
  • 8 each x single arm neutral grip thruster with rotation
  • 10 / 8 / 6 total x alt tall kneeling to squat to jump
  • 8 x high pull
• Repeat until time called:
  • 10 total x sprinter sit-up
  • 10 x back extension to lat pull down

Floor Block 2 – 10.5 minutes

• 3 rounds circuit:
  • 8 x skier swing
  • 10 / 8 / 6 x power push up
  • 4 each x lateral lunge to balance bicep curl
• Repeat until finisher:
  • 10 x straight leg raise to crunch
  • 10 total x low plank alt leg lift
• Finisher: Member’s choice of 30 sec of sprinter sit-up or low plank alt leg lift

Today is the “Luck of the Draw” workout – essentially a team / switch template.

Form groups of three – I will call them Partner A, B and C. Each team member will start on a different station – treadmill, rower and floor and rotate through for each round. Transition times are 1 minute.

Team to accumulate distance on the rower. Three distance goals – 6000m (green), 7500m (orange), 9000m+ (red).

Floor Exercises – Circuit

• Goal – 5 rounds, team members pick up where previous team member left off
• 4 / 8 / 12 / 16 / 20 x TRX squat jack
• 4 / 8 / 12 / 16 / 20 x alt full step up to hammer curl
• 4 / 8 / 12 / 16 / 20 x close grip chest press
• 4 / 8 / 12 / 16 / 20 x dumbbell high row
• 4 / 8 / 12 / 16 / 20 total x high plank to alt wide step
• 4 / 8 / 12 / 16 / 20 total x alt full v up
• Bonus: Decrease rep count by 4, get as far down the rep ladder as possible

Round 1 – 4 minutes

• Partner A: 1 min base to push, 3 min push
• Partner B: 4 min row for distance
• Partner C: 4 min of floor exercises starting at 4 reps
• 1 minute to transition to next station

Round 2 – 3 minutes

• Partner C: 3 min push @ 2%
• Partner A: 3 min row for distance
• Partner B: 3 min of floor exercises, picking up where Partner C left off

Round 3 – 2 minutes

• Partner B: 2 min push @ 3%
• Partner C: 2 min row for distance
• Partner A: 2 min of floor exercises, picking up where Partner B left off

Round 4 – 1 minute

• Partner A: 1 min push @ 4%
• Partner B: 1 min row for distance
• Partner C: 1 min of floor exercises, picking up where Partner A left off

Round 5 – 4 minutes

• Partner C: 1 min base to push, 3 min push
• Partner A: 4 min row for distance
• Partner B: 4 min of floor exercises, picking up where Partner C left off

Round 6 – 3 minutes

• Partner B: 3 min push @ 2%
• Partner C: 3 min row for distance
• Partner A: 3 min of floor exercises, picking up where Partner B left off

Round 7 – 2 minutes

• Partner A: 2 min push @ 3%
• Partner B: 2 min row for distance
• Partner C: 2 min of floor exercises, picking up where Partner A left off

Round 8 – 1 minute

• Partner C: 1 min push @ 4%
• Partner A: 1 min row for distance
• Partner B: 1 min of floor exercises, picking up where Partner C left off

Round 9 – 4 minutes

• Partner B: 1 min base to push, 3 min push
• Partner C: 4 min row for distance
• Partner A: 4 min of floor exercises, picking up where Partner B left off

Round 10 – 3 minutes

• Partner A: 3 min push @ 2%
• Partner B: 3 min row for distance
• Partner C: 3 min of floor exercises, picking up where Partner A left off

Round 11 – 2 minutes

• Partner C: 2 min push @ 3%
• Partner A: 2 min row for distance
• Partner B: 2 min of floor exercises, picking up where Partner C left off

Round 12 – 1 minute

• Goal: increase intensity
• Partner B: 1 min push @ 4%
• Partner C: 1 min row for distance
• Partner A: 1 min of floor exercises, picking up where Partner B left off

Tread Block 1

• 30 sec base @ 4%
• 1 min base
• 30 sec base @ 6%
• 1 min base
• 30 sec base @ 8%
• 1 min base
• 1 min push
• 30 sec AO

Tread Block 2

• 30 sec base @ 8%
• 90 sec base
• 30 sec push @ 8%
• 90 sec base
• 30 sec AO @ 8%

Tread Block 3

• 30 sec base @ 6%
• 90 sec base
• 30 sec push @ 6%
• 90 sec base
• 30 sec AO @ 6%

Tread Block 4

• 30 sec base @ 4%
• 90 sec base
• 30 sec push @ 4%
• 90 sec base
• 30 sec AO @ 4%

Floor Block 1 – 6 minutes

• 200m push row @ 22 – 24 strokes / minute
• 8 x low band dead lift to low row
• 8 each x low band reverse lunge with torso rotation
• 150m push row @ 22 – 24 strokes / minute
• 8 x low band dead lift to low row
• 8 each x low band reverse lunge with torso rotation
• 100m push row @ 22 – 24 strokes / minute
• 8 x low band dead lift to low row
• 8 each x low band reverse lunge with torso rotation
• If finished then row for time

Floor Block 2 – 15.5 minutes

• 3 rounds back to back:
  • 6 x single arm split squat (L)
  • 6 x split stance single arm low row (L), rest
  • 6 x single arm split squat (R)
  • 6 x split stance single arm low row (R), rest
• 3 rounds back to back:
  • 6 x single arm clean (L)
  • 6 x single arm shoulder press (L), rest
  • 6 x single arm clean (R)
  • 6 x single arm shoulder press (R), rest
• 3 rounds back to back:
  • 6 x low side plank thread the needle (L)
  • 6 x low side plank crunch (L), rest
  • 6 x low side plank thread the needle (R)
  • 6 x low side plank crunch (R), rest
• If finished then complete exercises as a single block until finisher
• Finisher: member’s choice of 30 sec AO row (@ 22 – 24 strokes / minute) or 30 sec of alt single arm clean

Tread Block

• 5 min base to push
• 1 min base
• 4 min base to push (increase intensity)
• 1 min base
• 3 min push
• 1 min base
• 2 min push
• 1 min base
• 4 min push
• 1 min AO
• Total distance covered = 2.37 miles (9:37/mile)

Floor Block – 23 minutes circuit:anchor

• Round 1:
  • 12 x deadlift (30#x2)
  • 12 x reverse crunch
  • 12 x deadlift (30#x2)
  • 12 total x sit up to alt punch
  • 12 x deadlift (30#x2)
  • 12 x back extension
  • 300m push row
• Round 2:
  • 12 x sumo squat to upright row (10#x2)
  • 12 x reverse crunch
  • 12 x sumo squat to upright row (15#x2)
  • 12 total x sit up to alt punch
  • 12 x sumo squat to upright row (15#x2)
  • 12 x back extension
  • 300m push row
• Round 3:
  • 12 x tall kneeling tricep extension (15#)
  • 12 x reverse crunch
  • 12 x tall kneeling tricep extension
  • 12 total x sit up to alt punch
  • 12 x tall kneeling tricep extension
  • 12 x back extension
  • 300m push row

Tread Block

• 3 min push – 6.5 mph
• 1 min WR
• 3 min push – 6.6 mph
• 1 min WR
• 3 min push – 6.6 mph
• 1 min WR
• 3 min push – 6.9 mph
• 1 min WR
• 3 min push – 7.0 mph
• 1 min WR
• 2.5 min push – 7.1 mph
• 30 sec AO – 9.0 mph

Floor Block 1

• 1 min of front loaded alt reverse lunge
• 1 min of bicep curl to upper cut – 10#
• 1 min of lateral bound to squat jump lateral step lunges

Row Block 1 – 3 minutes

• 200m AO row
• 20 x foot exchanges
• Check distance at end of block

Floor Block 2

• 30 sec of front loaded alt reverse lunge
• 30 sec of bicep curl to upper cut
• 30 sec of lateral bound to squat jump
• 30 sec of front loaded alt reverse lunge
• 30 sec of bicep curl to upper cut
• 30 sec of lateral bound to squat jump

Row Block 2 – 3 minutes

• 200m AO row
• 20 x foot exchanges
• Check distance at end of block, try to match or beat your distance from block 1

Floor Block 3

• 1 min of front loaded alt reverse lunge
• 1 min of bicep curl to upper cut
• 1 min of lateral bound to squat jump

Row Block 3 – 3 minutes

• 200m AO row
• 20 x foot exchanges
• Repeat until finisher: 30 sec AO row