OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/4/24 2G
Treadmill - 23 Minutes
1 Minute Base @ 1.5%
1 Minute Base @ 1%
1 Minute Base @ 2%
1 Minute Base @ 1%
1 Minute Base @ 2.5%
1 Minute Base @ 1%
1 Minute Base @ 3%
1 Minute Base @ 1%
1 Minute Base @ 3.5%
1 Minute Base @ 1%
1 Minute Base @ 4%
1 Minute Base @ 1%
1 Minute Base @ 4.5%
1 Minute Base @ 1%
1 Minute Base @ 5%
1 Minute Base @ 1%
1 Minute Base @ 5.5%
1 Minute Base @ 1%
1 Minute Base @ 6%
1 Minute Base @ 1%
1 Minute Base @ 6.5%
1 Minute Base @ 1%
1 Minute Base @ 7%
Rower / Weight Floor Block - 23 Minutes
Part 1:
1 Round Back To Back Of:
10 Total X Alt Reverse Lunge With Torso Rotation
150m Push Row
1 Round Work & Rest Of:
6 - 10 Each X Single Arm Lateral Shift, Rest
6 - 10 Each X Balance Overhead Tricep Extension, Rest
6 - 10 Each X High Plank Single Arm Low Row, Rest
6 - 10 X Pullover, Rest
Part 2:
2 Rounds Back To Back Of:
10 Total X Alt Reverse Lunge With Torso Rotation
150m Push Row
2 Rounds Work & Rest Of:
6 - 10 Each X Single Arm Lateral Shift, Rest
6 - 10 Each X Balance Overhead Tricep Extension, Rest
6 - 10 Each X High Plank Single Arm Low Row, Rest
6 - 10 X Pullover, Rest
Part 3:
3 Rounds Back To Back Of:
10 Total X Alt Reverse Lunge With Torso Rotation
150m Push Row
3 Rounds Work & Rest Of:
6 - 10 Each X Single Arm Lateral Shift, Rest
6 - 10 Each X Balance Overhead Tricep Extension, Rest
6 - 10 Each X High Plank Single Arm Low Row, Rest
6 - 10 X Pullover, Rest
Bonus: Repeat Floor Exercises Only Until Finisher:
1 Minute Ao Row Or
30 Sec Each Of High Plank Single Arm Low Row (L) Then (R)
