OTFInsider.com Today's Orange Theory Workout Intel – Friday 7/14/23 2G
Treadmill
Tread Block 1
30 Second Base To Push
30 Second Push
30 Second Push To All Out
90 Second Base
45 Second Base To Push
45 Second Push
45 Second Push To All Out
90 Second Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
45 Second All Out
Check Distance
Block 2
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
90 Second Base
45 Second Base To Push
45 Second Push
45 Second Push To All Out
90 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
45 Second All Out
Match Or Beat Your Distance From Block 1
Rower / Weight Floor
Block 1- 10.5 Minutes
2 Rounds Of Work & Rest:
6 Each X Single Arm Split Squat (Slow), Rest
6 X Overhead Tricep Extension (Slow), Rest
6 X Reverse Fly (Slow), Rest
2 Rounds Of Rack & Rest:
200m All Out Row (0:30 - 1:00)
If Finished Then Repeat Exercises At A Standard Tempo
Block 2 - 10.5 Minutes
2 Rounds Of Work & Rest:
6 X Sumo Deadlift (Slow), Rest
6 X Pullover (Slow), Rest
6 X Bent Arm Lateral Raise (Slow), Rest
2 Rounds Of Rack & Rest:
45 Second All Out Row (150 - 250m+)
If Finished Then Repeat Exercises At A Standard Tempo Until Finisher
Finisher: 45 Second Of Sumo Deadlift
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