OTFInsider.com Today's Orange Theory Workout Intel – Monday 12/19/22 2G
Treadmill
Block 1
2 Minute Push
1 Minute Base
2 Minute Push
30 Second Base
2 Minute Push
30 Second All Out
Block 2
45 Second Base @ 4%
45 Second Base @ 5%
45 Second Base @ 6%
45 Second Base @ 7%
45 Second Walking Recovery
45 Second Base @ 7%
45 Second Base @ 6%
45 Second Base @ 5%
45 Second Base @ 4%
Block 3
30 Second Push
30 Second All Out
75 Second Walking Recovery
30 Second Push
30 Second All Out
75 Second Walking Recovery
30 Second Push
30 Second All Out
Rower / Weight Floor
Block 1 - 8 Minutes
2 Rounds - Circuit:
12 X TRX Bicep Curl
6 Each X TRX Cross Back Lunge
12 X TRX Kneeling Rollout
400m Base Row (Once Only)
If Finished Then Just Repeat Exercises As A Single Block
Block 2 - 7 Minutes
2 Rounds - Work & Rest:
6 - 10 Each X Split Stance Single Arm Low Row, Rest
6 - 10 Each X Alt Goblet Transverse Squat, Rest
200m Push Row (23 - 25 Strokes / Minute - Once Only)
If Finished Then Just Repeat Exercises As A Single Block
Block 3 - 6 Minutes’
2 Rounds - Work & Rest:
4 Each X Single Arm Snatch, Rest
8 Each X Standing Wood Chopper, Rest
100m All Out Row (0:15 - 0:30 - Once Only)
If Finished Then Just Repeat Exercises As A Single Block Until The Finisher
Finisher: 30 Second Of Alt Single Arm Snatch
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