Today's Orange Theory Workout Intel – Friday 11/15/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 11/15/24 2G

Treadmill / Rower

Block 1 - 8 Minutes

2 Minute To Do 10 Stroke All Out Row, 45 Second All Out Run, Recover When Done

2 Minute To Do 10 Stroke All Out Row, 45 Second All Out Run, Recover When Done

2 Minute To Do 10 Stroke All Out Row, 45 Second All Out Run, Recover When Done

2 Minute To Do 10 Stroke All Out Row, 45 Second All Out Run, Base Until Time Is Called

90 Second Recovery

Block 2 - 8 Minutes

2 Minute To Do 45 Second All Out Run, 10 Stroke All Out Row, Recover When Done

2 Minute To Do 45 Second All Out Run, 10 Stroke All Out Row, Recover When Done

2 Minute To Do 45 Second All Out Run, 10 Stroke All Out Row, Recover When Done

2 Minute To Do 45 Second All Out Run, 10 Stroke All Out Row, Base Until Time Is Called

90 Second Recovery

Block 3 - 4.5 Minutes

1 Minute Base

1 Minute Base To Push

1 Minute Push

1 Minute Push To All Out

30 Second All Out

Weight Floor

Block 1 - 8 Minutes Rep & Recover

2 Minute To Do:

16 Total X Alt Shoulder Press

16 Total X Alt Forward Lunge

Recover When Done

2 Minute To Do:

16 Total X Alt Shoulder Press

16 Total X Alt Forward Lunge

Recover When Done

2 Minute To Do:

16 Total X Alt Shoulder Press

16 Total X Alt Forward Lunge

Recover When Done

2 Minute To Do:

16 Total X Alt Shoulder Press

16 Total X Alt Forward Lunge

When Done, Double Crunch Twist Until Time Is Called

90 Second Recovery

Block 2 - 8 Minutes Rep & Recover

2 Minute To Do:

16 Total X Goblet Alt Lateral Shift

16 Total X Alt Low Row

Recover When Done

2 Minute To Do:

16 Total X Goblet Alt Lateral Shift

16 Total X Alt Low Row

Recover When Done

2 Minute To Do:

16 Total X Goblet Alt Lateral Shift

16 Total X Alt Low Row

Recover When Done

2 Minute To Do:

16 Total X Goblet Alt Lateral Shift

16 Total X Alt Low Row

When Done, Double Crunch Twist Until Time Is Called

90 Second Recovery

Block 3 - 4.5 Minutes Circuit

6 / 8 / 10 X Reverse Bicep Curl

6 / 8 / 10 Total X High Plank Alt Cross Body Knee Drive

6 / 8 / 10 Total X Alt Low Side Plank

Repeat Until Finisher, Adding 2 Reps To Each Exercise Each Round

Finisher:

30 Second Of Reverse Bicep Curl Or

30 Second Of High Plank Alt Cross Body Knee Drive

30 Second Of Alt Low Side Plank