Today's Orange Theory Workout Intel – Monday 11/07/22 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/07/22 2G

Treadmill - Block 1

30 Second Base

30 Second Push

30 Second All Out

1 Minute Walking Recovery

30 Second Base

30 Second Push

30 Second All Out

1 Minute Walking Recovery

30 Second Base

30 Second Push

30 Second All Out

Transition To Floor

Weight Floor Block 1 - 4 Minutes Back To Back

8 Each X Single Arm March In Place

10 X TRX Rollout

Transition To Rower

Rower - Block 1

30 Second Base Row (22 - 24 Strokes / Minute)

30 Second Push Row (24 - 26 Strokes / Minute)

30 Second All Out Row (26+ Strokes / Minute)

Transition To Tread

Treadmill - Block 2

Goal Increase Push Pace Each Effort

30 Second Base

30 Second Push

30 Second All Out

1 Minute Walking Recovery

30 Second Base

30 Second Push

30 Second All Out

1 Minute Walking Recovery

30 Second Base

30 Second Push

30 Second All Out

Weight Floor - Block 2 - 4 Minutes Back To Back

8 X Front Squat (Explosive Tempo)

10 X TRX Squat Hold With Calf Raise (Tempo)

Transition To Rower

Rower - Block 2

30 Second Base Row (22 - 24 Strokes / Minute)

30 Second Push Row (24 - 26 Strokes / Minute)

30 Second All Out Row (26+ Strokes / Minute)

Transition To Tread

Treadmill - Block 3

30 Second Base

30 Second Push

30 Second All Out

1 Minute Walking Recovery

30 Second Base

30 Second Push

30 Second All Out

1 Minute Walking Recovery

30 Second Base

30 Second Push

30 Second All Out

Weight Floor - Block 3 - 4 Minutes Back To Back

8 X Clean

10 X TRX Y-Raise (Tempo)

Transition To Rower

Rower - Block 3

30 Second Base Row

30 Second Push Row

30 Second All Out Row