OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/27/24 2G
Repeat of 9/12/24 2G
Treadmill
Block 1 - 7.5 Minutes
75 Second Base
1 Minute Base To Push
45 Second Push
30 Second Push To All Out
75 Second Base
1 Minute Base To Push
45 Second Push
30 Second Push To All Out
30 Second All Out
Block 2 - 6.5 Minutes
1 Minute Base @ 1%
1 Minute Base @ 3%
1 Minute Base @ 6%
1 Minute Base @ 1%
1 Minute Base @ 3%
1 Minute Base @ 6%
30 Second All Out @ 1%
Block 3 - 6.5 Minutes
45 Second Push
45 Second Push To All Out
45 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second Push To All Out
30 Second All Out
1 Minute Walking Recovery
15 Second Push
15 Second Push To All Out
15 Second All Out
Rower / Weight Floor
Block 1 - 7.5 Minutes Work & Rest
500m Push Row, Rest
8 Each X Single Arm Step-Out Squat, Rest
Block 2 - 6.5 Minutes Work & Rest
6 - 10 X Chest Press, Rest
6 - 10 Each X Half Kneeling Single Arm Low Row, Rest
Block 3 - 6.5 Minutes Work & Rest
4 - 8 Total X Alt 90 Degree Pop Squat, Rest
4 - 8 X Clean, Rest
4 - 8 X Neutral Grip Push Press, Rest
Repeat Until Finisher: 15 Second Increased Intensity
