Orange Theory Fitness | 2023March06 | My 6th week!

Tread

Block 1 – 4.5 min:

• 30 sec push
• 30 sec base
• 30 sec push
• 30 sec base
• 30 sec push
• 30 sec base
• 30 sec push
• 1 min AO

90 sec WR

Block 2 – 4 min:

• 45 sec push
• 30 sec base
• 45 sec push
• 30 sec base
• 45 sec push
• 45 sec AO

90 sec WR

Block 3 – 4.5 min:

• 1 min push
• 30 sec base
• 1 min push
• 30 sec base
• 1 min push
• 30 sec AO

90 sec WR

Block 4 – 5 min:

• 2 min push
• 30 sec base
• 2 min push
• 30 sec AO

Rower/Floor:

Block 1 – 10 min:

2 rounds:

• 250m Row (count strokes and try to decrease in 2nd rd)
• 10 alternating curtsy lunges

5 rounds:

• Bench step down reverse lunge (weighted) – 6 each
• Bench squat jack – 10/8/6/4/2 (reduce reps by 2 each rd)

If finished, repeat lunge/squat jack rounds at 6 reps each

Block 2 – 11 min:

2 rounds:

• 20 stroke row (check distance and try to increase in 2nd rd)
• 10 total front lunges

5 rounds:

• Low bench chest press (10 total)
• Low bench decline push-ups – 10/8/6/4/2 (reduce reps by 2 rd)

If finished, repeat chest press/push-ups rounds at 6 reps each, until finisher

Finisher: Member choice: 30 sec squat jacks or decline push-ups

floor block is 150m row followed by 3 exercises for 3 rounds

1st round 150m row Rear foot elevated lunge x 10 per side Reciprocating dumbbell row x 10 Leg raise x 10

2nd round 150m row Single Dumbbell deadlift x 10 per leg Some kind of Bicep curl exercise x 10 Side plank feet off bench x 10 per side

3rd round 150m row Side step up lunge on bench x 10 per leg Chest fly x 10 Seated torso twist x 10

Then the treadmill was 3 rounds

First round 90 secs base @ 5%, then 90 secs base at 1%, 90 secs base @ 5%, then 90 secs base @ 1% followed by A0 @ 1% for 1 minute

Second round the 90 secs is at 4% and the base at 1% is 75 secs x 2 then same all out

Third round is 90 secs at 3% and the base is 1% for 60 secs x 2 then same all out

Tread Block 1

• 1.75 min base to push
• 2 min base to push @ 4%
• 2 min base to push @ 2%
• 15 sec base to push @ 5%
• switch to rower

Row Block

• 3 min row for distance
• check distance
• switch to treadmill

Tread Block 2

• 1.75 min base to push
• 2 min base to push @ 4%
• 2 min base to push @ 2%
• 15 sec base to push @ 5%
• switch to floor

Floor Block 1 – 6 minutes rep & recover

• 1.75 minutes to do:
  • 10 x TRX low row aqap
  • 10 x sumo deadlift aqap 30#
  • 10 x bridge hold with tricep extension aqap
  • 10 x sit up with knee tuck aqap
• 15 sec of high knees
• 1.75 minutes to do:
  • 10 x TRX low row aqap
  • 10 x sumo deadlift aqap
  • 10 x bridge hold with tricep extension aqap
  • 10 x sit up with knee tuck aqap
• 15 sec of high knees
• 1.75 minutes to do:
  • 10 x TRX low row aqap
  • 10 x sumo deadlift aqap
  • 10 x bridge hold with tricep extension aqap
  • 10 x sit up with knee tuck aqap
• 15 sec of high knees
• switch to treadmill

Tread Block 3

• 45 sec push
• 1 min push @ 4%
• 1 min push @ 2%
• 15 sec push @ 5%
• switch to floor

Floor Block 2 – 6 minutes rep & recover

• 1.75 minutes to do:
  • 10 x TRX low row aqap
  • 10 x sumo deadlift aqap
  • 10 x bridge hold with tricep extension aqap
  • 10 x sit up with knee tuck aqap
• 15 sec of high knees
• 1.75 minutes to do:
  • 10 x TRX low row aqap
  • 10 x sumo deadlift aqap
  • 10 x bridge hold with tricep extension aqap
  • 10 x sit up with knee tuck aqap
• 15 sec of high knees
• 1.75 minutes to do:
  • 10 x TRX low row aqap
  • 10 x sumo deadlift aqap
  • 10 x bridge hold with tricep extension aqap
  • 10 x sit up with knee tuck aqap
• 15 sec of high knees
• partner up and switch to the rower

Partner workout – 6.5 minutes

• Round 1:
  • Partner A: 1 min row for distance
  • Partner B: 1 min of reverse lunge with torso rotation
• Round 2:
  • Partner B: 1 min row for distance
  • Partner A: 1 min of reverse lunge with torso rotation
• Round 3:
  • Partner A: 1 min row for distance
  • Partner B: 1 min of reverse lunge with torso rotation
• Round 4:
  • Partner B: 1 min row for distance
  • Partner A: 1 min of reverse lunge with torso rotation
• Round 5:
  • Partner A: 1 min row for distance
  • Partner B: 1 min of reverse lunge with torso rotation
• Round 6:
  • Partner B: 1 min row for distance
  • Partner A: 1 min of reverse lunge with torso rotation
• Finisher: partner B – 30 sec AO row, partner A – 30 sec of high knees

Tread — Used base @ 6.0 mph

• 0.1 mile base run @ 8-10%
• 100m push row
• 1,2,3 high knees x 10
• 0.2 mile base run @ 6-8%
• 200m push row
• 1,2,3 high knees x 10
• 0.3 mile base run @ 4-6%
• 300 push row
• 1,2,3 high knees x 10
• 0.4 mile base run @ 2-4%
• 400m push row
• 1,2,3 high knees x 10
• 0.5 mile base run @1%
• 500m push row
• 1,2,3 high knees x 10
• Run for distance
• 30sec all out run at choice of incline – – 2-10% to finish

Floor

Block 1-6.5min

• Weighted bench tap squat 6-10reps
• Weighted Squat hold as long as possible
• Weighted V Ups x 8

Block 2-6.5min

• Seated hammer curls 6-10reps (15#)
• Hammer curl hold ALasP (15#)
• High plank pull through x 8 (15#)

Block 3-7min

• Chest press x 6-10 (30#)
• Pushup hold ALasP
• Single leg bridges x8each (15#)

Finisher- 30sec hold. Squat hold