OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/13/23 2G
Treadmill- Block 1
90 Second Tread @ 2 - 5%
1 Minute Walking Recovery
90 Second Tread @ 2 - 5%
1 Minute Walking Recovery
90 Second Tread @ 2 - 5%
Transition To Floor
Weight Floor - Block 1 - 6.5 Minutes
10 X Mid Band Reverse Fly
Work & Rest Cluster Set:
6 - 10 X Mid Band Upright Row (Heavy), ~10 Second Rest
6 - 10 X Mid Band Upright Row (Heavy), ~10 Second Rest
6 - 10 X Mid Band Upright Row (Heavy), Rest
Transition To Treadmill
Treadmill - Block 2
90 Second Tread @ 2 - 10%
1 Minute Walking Recovery
90 Second Tread @ 2 - 10%
1 Minute Walking Recovery
90 Second Tread @ 2 - 10%
Transition To Rower
Rower - 6.5 Minutes
Set Countdown To 1000m
Repeat Until Done:
30 Second Push Row
12 X Quick Lateral Hops
Bonus: Row Until Time Called
Transition To Treadmill
Treadmill - Block 3
90 Second Tread @ 2 - 15%
1 Minute Walking Recovery
90 Second Tread @ 2 - 15%
1 Minute Walking Recovery
90 Second Tread @ 2 - 15%
30 Second All Out
Transition To Floor
Weight Floor - Block 2 - 7 Minutes
10 X Mid Band Squat To Alt Lateral Leg Lift
Work & Rest Cluster Set:
6 - 10 X Mid Band Front Tap Squat (Heavy), ~10 Second Rest
6 - 10 X Mid Band Front Tap Squat (Heavy), ~10 Second Rest
6 - 10 X Mid Band Front Tap Squat (Heavy), Rest
Repeat Until Finisher: 30 Second Mid Band Squat To Alt Lateral Leg Lift
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