OTFInsider.com Today's Orange Theory Workout Intel – Thursday 2/15/24 2G
Treadmill
Block 1
30 Second Base @ 1%
30 Second Base @ 2%
30 Second Base @ 3%
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Base @ 7%
3 Min Tread @ 1%
Note Distance
Block 2
30 Second Base @ 2%
30 Second Base @ 3%
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Base @ 7%
3.5 Min Tread @ 1%
Match Or Beat Your Distance From Block 1
Block 3
30 Second Base @ 3%
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Base @ 7%
3.5 Min Tread @ 1%
30 Second All Out
Match Or Beat Your Previous Best Distance
Rower / Weight Floor
Block 1 - 6.5 Minute Circuit
10 Each X Cross Back Lunge
10 X Pullover To Bridge
10 Total X Push Up To Alt High Side Plank
Block 2 - 14.5 Minutes
Back To Back Unilateral Tempo Couplet:
6 X Single Arm Split Squat L (Slow)
Single Arm Split Squat L (Explosive), Rest
6 X Single Arm Split Squat R (Slow)
Single Arm Split Squat R (Explosive), Rest
Back To Back Unilateral Tempo Couplet:
6 X Single Arm Split Stance Low Row L (Slow)
6 X Single Arm Split Stance Low Row L (Explosive), Rest
6 X Single Arm Split Stance Low Row R (Slow)
6 X Single Arm Split Stance Low Row R (Explosive), Rest
200m All Out Row (0:30 - 1:00)
Repeat Until Finisher: 30 Second Push Up Or 30 Second All Out Row
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