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)
