Today's Orange Theory Workout Intel – Friday 1/3/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 1/3/25 2G

Treadmill / Rower

Tread / Row Block - 23.75 Minutes

Part 1:

90 Second Base

45 Seconds To Transition To Rower

2 Minutes To Do 200m All Out Row

When Done, Transition To Tread, Get To Base

Part 2:

90 Second Base

90 Second Base To Push (Power walker 1 - 6%)

45 Seconds To Transition To Rower

2 Minutes To Do 200m All Out Row (0:30 - 1:00)

When Done, Transition To Tread, Get To Base

Part 3:

90 Second Base

90 Second Base To Push (Power walker 1 - 6%)

90 Second Push (Power walker 6%+)

45 Seconds To Transition To Rower

2 Minutes To Do 200m All Out Row (0:30 - 1:00)

When Done, Transition To Tread, Get To Base

Part 4:

90 Second Base

90 Second Base To Push (Power walker 1 - 6%)

90 Second Push (Power walker 6%+)

90 Second Push To All Out (Power walker 6% - 10%)

30 Second All Out (Power walker 10%+)

Weight Floor Block - 23.75 Minutes

Buy-In Circuit For 3 Rounds:

3 X Mid Band Squat Hold Lateral Walk

6 X Mid Band Walkout

12 X Mid Band Crunch Hold With In And Out

When Done - Circuit Until Finisher:

6 Each X Goblet Reverse Lunge With Rotation To Full Step Up

6 Each X Lateral Lunge To Balance Bicep Curl

10 X Chest Fly To Tricep Extension

Finisher:

30 Second Of Bicep Curl Or

30 Second Of Tricep Extension (Two Dumbbells Lying On Bench)