OTF Workouts | 06February2023 | My 2nd Week

Tread Block 1

• • ⁠45 sec base to push
• • ⁠30 sec WR
• • ⁠45 sec push
• • ⁠30 sec WR
• • ⁠45 sec push to AO
• • ⁠30 sec WR
• • ⁠45 sec AO
• • ⁠Transition to floor

Floor Block 1 – 4.5 minutes

• • ⁠Buy-in: 250m push row
• • ⁠Circuit:
• ⁠• ⁠10 x bench bridge
• ⁠• ⁠10 x TRX high row
• • ⁠Transition to treadmill

Tread Block 2 – 4 minutes

• • 0.1 mile tread
• • ⁠30 sec WR
• • ⁠Repeat until time and then transition to rower

Row Block – 4 minutes

• • ⁠500m row
• • ⁠Check time
• • ⁠Rest until transition to treadmill

Tread Block 3

• • ⁠1 min AO – 8 mph
• • ⁠1 min WR
• • ⁠1 min AO – 8 mph
• • ⁠1 min WR
• • ⁠45 sec AO – 8 mph
• • ⁠1 min WR
• • ⁠45 sec AO – 8 mph
• • ⁠1 min WR
• • ⁠30 sec AO – 8 mph
• • ⁠1 min WR
• • ⁠30 sec AO – 8 mph
• • ⁠Transition to floor

Floor Block 2 – 9.5 minutes work & rest

• • ⁠6 – 10 each x full step up, rest (15#)
• • ⁠6 – 10 x chest fly, rest (10#)
• • ⁠8 total x seated torso rotation (15#)
• • ⁠8 each x low side plank pendulum with kick stand (clamshells)
• • ⁠Repeat until finisher: 30 sec bench hopover (AMRepsAP) (bench stepouts)

Tread Block 1

• 2 min push
• 1 min base
• 2 min push
• 1 min base
• 2 min push
• 1 min base
• 2 min push

Tread Block 2

• 1 min push
• 30 sec base
• 1 min push
• 30 sec base
• 1 min push
• 30 sec base
• 1 min push
• 30 sec base
• 1 min push
• 30 sec base
• 1 min push
• 30 sec base
• 1 min push
• 30 sec AO
• Collapse (member’s choice)

Floor Block 1 – 11 minutes circuit

• 8 each x single arm neutral grip step down
• 12 total x push up to alt rotation
• 8 each x lunge jack
• 15 stroke push row (check distance)

Floor Block 2 – 10.5 minutes rep & recover

• 3 rounds of:
  • 1 min to complete:
    • 12 x hip hinge swing AQAP
    • 24 x high plank alt knee drive AQAP
    • recover for remaining time
  • 30 sec of bicycle crunches
• 3 rounds of:
  • 1 min to complete:
    • 12 x neutral grip push press AQAP
    • 12 total x lateral hop over AQAP
    • recover for remaining time
  • 30 sec of low plank alt punch
• Finisher: Member’s choice:
  • 1 min to complete
    • 12 x hip hinge swing AQAP
    • 24 x high plank alt knee drives AQAP
    • recover for remaining time
  • 30 sec of bicycle crunches
• OR
  • 1 min to complete:
    • 12 x neutral grip push press AQAP
    • 12 total x lateral hop over AQAP
    • recover for remaining time
  • 30 sec of low plank alt punch

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