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
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