OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/11/24 2G
Treadmill
Block 1 - 7.75 Minutes
1 Minute Push
1 Minute All Out
1 Minute Walking Recovery
45 Second Push
1 Minute All Out
90 Second Walking Recovery
30 Second Push
1 Minute All Out
75 Second Walking Recovery
Block 2 - 7 Minutes
Goal: Increase Your All Out Pace
1 Minute Push
45 Second All Out
1 Minute Walking Recovery
45 Second Push
45 Second All Out
90 Second Walking Recovery
30 Second Push
45 Second All Out
75 Second Walking Recovery
Block 3 - 6.25 Minutes
Goal: Increase Your All Out Pace
1 Minute Push
30 Second All Out
1 Minute Walking Recovery
45 Second Push
30 Second All Out
90 Second Walking Recovery
30 Second Push
30 Second All Out
Rower / Weight Floor
Block 1 - 16 Minutes
Two Rounds Work & Rest:
6 - 10 X Arnold Press, Rest
6 - 10 Each X Split Stance High Row, Rest
6 - 10 X Chest Fly, Rest
Two Rounds Work & Rest:
6 - 10 X Goblet Squat, Rest
6 - 10 X Two Handed Single Dumbbell Deadlift, Rest
6 - 10 Each X Single Arm Half Kneeling To Full Lateral Step Up, Rest
Bonus: Pick Your Favourite Exercises From The Block And Repeat Until Time Is Called
75 Second To Transition To Rower
Block 2 - 6.25 Minutes
200m Row (22 - 24 Strokes / Minute), Count Strokes
8 X Dumbbell Bicep Curl
Repeat Until Finisher: 30 Second All Out Row
