Orange Theory Fitness | 20March2023 & 27March2023 | Week 8 and Week 9

Thread 1st block

1 min push

1 min base 1%

1 min base 2%

1 min base 3%

1 min base 4%

1 min base 3%

1 min base 2%

1 min base 1%

1 min all out

WR

Thread 2nd block

1 min push

1 min base 4%

1 min base 3%

1 min base 2%

1 min base 1%

1 min base 2%

1 min base 3%

1 min base 4%

1 min all out

Thread 3rd block

30 sec push

30 sec base 4%

30 sec base 5%

30 sec base 4%

30 sec all out

WR

Floor 1st block

1 min row buy in

6-10  S/A high row

6-10 1/2 kneeling to full lateral step up

1 min row buy out

WR

Floor 1st block

1 min row buy in

6-10  s/a chest press

6-10 goblet tap step down

1 min row buy out

Floor 3rd block

30s  kneeling tall biceps curl

30s triceps push ups

30s  kneeling tall biceps curl

30s triceps push ups

30se kneeling tall biceps curl

All blocks 11 mins

6/8/10/12 increasing reps

bird dog low row decline push up lateral leg lift on trx row 100. (increase by 50m each round)

Tread – decreasing inclines

1min base starting at 8 for PW 1 min at base incline Repeat with decreasing inclines

Floor block 2 – decreasing reps

12/10/8/6

pull up kneeling roll out lateral hop overs burpees

Tread 2 – increasing incline at all out speed

Runners start at 2/PW stay at 10 or greater for whole block 1 min WR Finish at 7% AO for runners for 1 min

All blocks 11 mins

6/8/10/12 increasing reps

bird dog low row decline push up lateral leg lift on trx row 100. (increase by 50m each round)

Tread – decreasing inclines

1min base starting at 8 for PW 1 min at base incline Repeat with decreasing inclines

Floor block 2 – decreasing reps

12/10/8/6

pull up kneeling roll out lateral hop overs burpees

Tread 2 – increasing incline at all out speed

Runners start at 2/PW stay at 10 or greater for whole block 1 min WR Finish at 7% AO for runners for 1 min

Tread Block 1

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

Tread Block 2

• 45 sec AO
• 30 sec WR
• 45 sec AO
• 1 min WR
• 45 sec AO
• 90 sec WR
• 45 sec AO
• 2 min WR
• 45 sec AO

Tread Block 3

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

Floor Block – 23.5 minutes

• 1000m base row
• Circuit:
  • 8 x pop squats
  • 8 x TRX bridge row
  • 8 total x alt single arm snatch
  • 8 each x standing woodchopper
  • 8 total x high plank alt shoulder taps
• 500m push row
• 2 rounds circuit:
  • 8 x pop squats
  • 8 x TRX bridge row
  • 8 total x alt single arm snatch
  • 8 each x standing woodchopper
  • 8 total x high plank alt shoulder taps
• 250m AO row
• Repeat until finisher:
  • 8 x pop squats
  • 8 x TRX bridge row
  • 8 total x alt single arm snatch
  • 8 each x standing woodchopper
  • 8 total x high plank alt shoulder taps
• Finisher: 45 sec AO row

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: 30 sec of cleans

Spring 2023 Orange Theory Fitness Dri Tri

Tread Block 1

• 90 sec base @ 5%
• 90 sec base
• 90 sec base @ 5%
• 90 sec base
• 1 min AO

Tread Block 2

• 90 sec base @ 4%
• 75 sec base
• 90 sec base @ 4%
• 75 sec base
• 1 min AO

Tread Block 3

• 90 sec base @ 3%
• 1 min base
• 90 sec base @ 3%
• 1 min base
• 1 min AO

Floor Block 1 – 7 minutes

• Buy-in: 150m AO row (check time) – just once
• Work & rest:
  • 10 each x rfe split squat, rest
  • 10 total x reciprocating row, rest
  • 10 x bench straight leg raise, rest

Floor Block 2 – 6.5 minutes

• Buy-in: 150m AO row (check time) – just once
• Work & rest:
  • 10 each x split stance dead lift, rest
  • 10 x chest fly, rest
  • 10 total x decline high plank alt toe tap, rest

Floor Block 3 – 6 minutes

• Buy-in: 150m AO row (check time) – just once
• Work & rest:
  • 10 each x full lateral step up, rest
  • 10 each x concentration curl, rest
  • 10 total x seated torso rotation, rest
• Finisher: 1 min of decline high plank alt toe tap

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 or low plank hold