Today's Orange Theory Workout Intel – Friday 5/10/24 2G Run Row

OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/10/24 2G Run Row

Treadmill / Rower - 23.5 Minutes

Round 1:

0.2 Miles Run (Pw 160m / 0.1 Miles @ 1 - 3%)

0.2 Miles Run @ 4% (Pw 160m / 0.1 Miles @ 4%+)

1 Minute All Out Row (200 - 300m+)

Round 2:

0.2 Miles Run (Pw 160m / 0.1 Miles @ 1 - 3%)

0.2 Miles Run @ 3% (Pw 160m / 0.1 Miles @ 4%+)

1 Minute All Out Row (200 - 300m+)

Round 3:

0.2 Miles Run (Pw 160m / 0.1 Miles @ 1 - 3%)

0.2 Miles Run @ 2% (Pw 160m / 0.1 Miles @ 3%+)

1 Minute All Out Row (200 - 300m+)

Bonus - Repeat Until Finisher:

0.4 Miles Run (Pw 320m / 0.2 Miles @ 1 - 3%)

1 Minute All Out Row (200 - 300m+)

Finisher: 1 Minute All Out Tread Or Row

Weight Floor

Block 1 - 5 Minutes Circuit

8 Each X TRX Cross Back Lunge

8 X TRX Squat To Y-Raise

8 X TRX Tricep Extension

Block 2 - 5 Minutes Rep & Recover

1 Minute To Do 10 Total X Alt Lateral Lunge, Recover When Done

1 Minute To Do 10 X Squat, Recover When Done

1 Minute To Do 10 Total X Alt Lateral Lunge, Recover When Done

1 Minute To Do 10 X Squat, Recover When Done

Buy-Out - Construct: 1 Minute Of Alt Lateral Lunge To Squat

Block 3 - 5 Minutes Rep & Recover

1 Minute To Do 10 X Hammer Curl, Recover When Done

1 Minute To Do 10 X Neutral Grip Shoulder Press, Recover When Done

1 Minute To Do 10 X Hammer Curl, Recover When Done

1 Minute To Do 10 X Neutral Grip Shoulder Press, Recover When Done

Buy-Out - Construct: 1 Minute Of Tall Kneeling Hammer Curl To Neutral Grip Shoulder Press

Block 4 - 4 Minutes Back To Back

10 Total X Low Plank Alt Wide Knee Drive

10 Total X Low Plank Alt Leg Lift, Rest

Repeat Until Finisher: 1 Minute Of Low Alt Wide Knee Drive To Leg Lift