OTFInsider.com Today's Orange Theory Workout Intel – Monday 1/6/25 2G
Treadmill
Block 1 - 6.75 Minutes
1 Minute Push
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 3%
1 Minute Base
45 Second All Out
90 Second Walking Recovery
Block 2 - 6.75 Minutes
1 Minute Pw @ 10%
1 Minute Base
1 Minute Pw @ 12%
1 Minute Base
1 Minute Pw @ 14%
1 Minute Base
45 Second All Out
90 Second Walking Recovery
Block 3 - 6.75 Minutes
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out @ 2%
1 Minute Walking Recovery
1 Minute All Out @ 3%
1 Minute Walking Recovery
45 Second All Out
Rower / Weight Floor
Block 1 - 6.75 Minutes Work & Rest Unilateral
5 / 6 / 7 Each X Goblet Transverse Full Step Up, Rest
5 / 6 / 7 Each X Single Arm High Row, Rest
Repeat, Increasing Rep Count By 1 Each Round
90 Second Recovery
Block 2 - 6.75 Minutes Work & Rest Unilateral
5 / 6 / 7 Each X Single Arm Split Stance Deadlift, Rest
5 / 6 / 7 Each X Half Kneeling Single Arm Arnold Press, Rest
Repeat, Increasing Rep Count By 1 Each Round
90 Second Recovery
Block 3 - 6.75 Minutes Back To Back
200 / 300 / 400m Push Row
10 / 11 / 12 X Overhead Tricep Extension (Single Dumbbell), Rest
Repeat Until Finisher: 45 Second All Out Row
