Orange Theory Fitness | 20February2023 & 27February2023 | My 4th and 5th week

Tread Block 1

• 90 sec base to push
• 90 sec push
• 90 sec push to AO
• 30 sec AO

Tread Block 2

• 75 sec base to push @ 2%
• 75 sec push @ 2%
• 75 sec push to AO @ 2%
• 30 sec AO @ 2%

Tread Block 3

• 1 min base to push @ 3%
• 1 min push @ 3%
• 1 min push to AO @ 3%
• 30 sec AO @ 3%

Tread Block 4

• 45 sec base to push @ 4%
• 45 sec push @ 4%
• 45 sec push to AO @ 4%
• 30 sec AO @ 4%

Tread Block 5

• 30 sec base to push @ 5%
• 30 sec push @ 5%
• 30 sec push to AO @ 5%
• 30 sec AO @ 5%
• 1 min WR
• 30 sec AO

Floor Block – 23 minutes

• 3 rounds circuit:
  • 6 each x transverse full step up to knee raise
  • 12 total x seated reciprocating shoulder press
• 250m base row (once only) – check split time
• 3 rounds circuit:
  • 6 each x goblet step down toe tap
  • 12 x seated reverse fly
• 250m base row (once only) – check split time
• 3 rounds circuit:
  • 10 total x bear plank alt kick through
  • 10 x double crunch
• 250m base row (once only) – check split time
• If finished then repeat all exercises as a single block until finisher
• Finisher: 30 sec of double crunch AMRepsAP

(I started on the rower)

Tread Block

• 30 sec push
• 30 sec base
• 45 sec push
• 45 sec base
• 1 min push
• 1 min base
• 75 sec push
• 75 sec base
• 90 sec push
• 90 sec base
• 1.75 min push
• 1.75 min base
• 2 min push
• 2 min base
• 2.25 min push
• 2.25 min base
• 1 min AO
• Collapse (member’s choice)

Floor Block 1 – 3.5 minutes back to back

• 30 sec of mid band squat hold lateral walk
• 30 sec of mid band squat hold front walk
• 45 sec of mid band bridge hold with walkout
• 45 sec of mid band seated torso rotation
• 1 min of mid band low plank alt toe tap

Floor Block 2 – 7.25 minutes work & rest

• 8 x skier swing, rest
• 8 each x single leg step up with power, rest
• 16 total x high plank alt shoulder tap, rest

Floor Block 3 – 9.75 minutes work & rest

• 250m push row
• 6 each x single arm snatch, rest
• 6 each x standing woodchopper, rest
• Repeat until finisher: 1 min of alt single arm snatch AMRepsAP

Tread Block 1

• 1 min push (PW @ 6%)
• 1 min base
• 1 min push
• 1 min base
• 1 min push
• 1 min base
• 30 sec AO

Tread Block 2

• 45 sec push @ 3%
• 75 sec base
• 45 sec push @ 3%
• 75 sec base
• 45 sec push @ 3%
• 75 sec base
• 30 sec AO @ 3%

Tread Block 3

• 30 sec push @ 5%
• 90 sec base
• 30 sec push @ 5%
• 90 sec base
• 30 sec push @ 5%
• 90 sec base
• 30 sec AO @ 5%

Floor Block 1 – 6.5 minutes work & rest

• Repeat until buy-out:
  • 6 each x single arm high row (tempo), rest
  • 8 x shoulder press to stand (tempo), rest
• Buy-out: 30 sec AO row

Floor Block 1 – 6.5 minutes work & rest

• Repeat until buy-out:
  • 6 each x single arm chest press (tempo), rest
  • 8 x deadlift (tempo), rest
• Buy-out: 30 sec AO row

Floor Block 1 – 6.5 minutes work & rest

• Repeat until finisher:
  • 6 each x goblet transverse squat (tempo), rest
  • 8 x bench pullover (tempo), rest
• Finisher: 30 sec AO row

Tread Block – 22 minutes

• Reset your monitor, run for distance, power walkers half distance @ 5%
• Checkpoint 1: 2 min, 0.24 km (0.15 miles)
• Checkpoint 2: 4 min, 0.48 km (0.3 miles)
• Checkpoint 3: 6 min, 0.8 km (0.5 miles)
• Checkpoint 4: 8 min, 1.25 km (0.7 miles)
• Checkpoint 5: 10 min, 1.6 km (1 mile)
• Checkpoint 6: 12 min, 2.1 km (1.3 miles)
• Checkpoint 7: 14 min, 2.6 km (1.6 miles)
• Checkpoint 8: 16 min, 3 km (1.9 miles)
• Checkpoint 9: 17 min, 3.35 km (2.1 miles)
• Checkpoint 10: 18 min, 3.7 km (2.3 miles)
• Checkpoint 11: 19 min, 4 km (2.5 miles)
• Checkpoint 12: 20 min, 4.5 km (2.8 miles)
• Bonus: Run for distance til 22 min
• Collapse (member’s choice)
• If caught then repeat 200m push row, 0.32 km (0.2 mile) (PW 0.16km / 0.1 miles @ 1 – 3%) run until time

Floor Block – 22 minutes

• 2 rounds circuit:
  • 16 total x reciprocating chest press
  • 8 each x TRX single arm low row
  • 8 each x high plank to side plank
• 2 rounds circuit:
  • 8 each x single arm concentration curl
  • 8 each x TRX curtsy lungecross-back lunge
  • 8 total x palm to elbowshigh plank to low plank
• If finished then repeat all exercises as a single block until finisher
• Finisher: 1 minute of high plank alt kick through(AMRepsAP)

Tread Block 1

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

Tread Block 2

• 30 sec AO
• 45 sec WR
• 30 sec AO
• 1 min WR
• 30 sec AO
• 75 sec WR
• 30 sec AO

Tread Block 3

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

Tread Block 4

• 30 sec AO
• 1 min WR
• 30 sec AO
• 75 sec WR
• 30 sec AO
• 90 sec WR
• 30 sec AO

Floor Block 1 – 4.25 minutes back to back superset

• 8 x incline chest press
• 8 x TRX pull-up, rest

Row Block 1 – 5 minutes work & active recovery

• 8 x single arm squat
• 200m base row

Floor Block 2 – 4.25 minutes back to back superset

• 8 x seated low row
• 8 x TRX chest press, rest

Row Block 2 – 5.75 minutes work & active recovery

• 6 each x single arm deadlift
• 200m base row
• Repeat until finisher: 30 sec AO row