OTFInsider.com Today's Orange Theory Workout Intel – Monday 5/29/23 2G “Choose Your Own Adventure”
Treadmill / Rower - 23 Minutes
Start On The Treadmill And Pick A Distance Challenge Before Moving To The Row Challenges.
Each Distance Can Be Only Done Once.
Goal: Complete As Many Rounds As Possible
Tread Challenges:
A: 0.25 Mile Push To All Out
B: 0.5 Mile Push
C: 0.75 Mile Base To Push
D: 1 Mile Base
Row Challenges:
A: 250m Push To Ao Row
B: 500m Push Row
C: 750m Base To Push Row
D: 1000m Base Row
If Finished Then Just Alternate Between Tread And Rower Until Time Called
Finisher: 30 Second All Out On Either Treadmill Or Rower
Weight Floor
Block 1 - 1.5 Minutes Back To Back
1 / 2 / 3 / 4 / 5 / 6 X High Plank Jack
1 / 2 / 3 / 4 / 5 / 6 X Plank Pop
1 / 2 / 3 / 4 / 5 / 6 X Squat Jump
Check And Remember Reps
Block 2 - 4 Minutes Rep & Recover
1 Min To Do 12 X Trx Bridge Row
1 Min To Do 12 Each X Side Plank Dip
1 Min To Do 12 X Trx Bridge Row
1 Min To Do 12 Each X Side Plank Dip
Block 3 - 2 Minutes Back To Back
Goal: Match Or Beat Your Previous Rep Count
1 / 2 / 3 / 4 / 5 / 6 X High Plank Jack
1 / 2 / 3 / 4 / 5 / 6 X Plank Pop
1 / 2 / 3 / 4 / 5 / 6 X Squat Jump
Check And Remember Reps
Block 4 - 4 Minutes Rep & Recover
1 Min To Do 6 X Push Up To High Plank To Low Plank
1 Min To Do 12 Total X Alt Forward Lunge With Torso Rotation
1 Min To Do 6 X Push Up To High Plank To Low Plank
1 Min To Do 12 Total X Alt Forward Lunge With Torso Rotation
Block 5 - 2.5 Minutes Back To Back
Goal: Match Or Beat Your Previous Rep Count
1 / 2 / 3 / 4 / 5 / 6 X High Plank Jack
1 / 2 / 3 / 4 / 5 / 6 X Plank Pop
1 / 2 / 3 / 4 / 5 / 6 X Squat Jump
Check And Remember Reps
Block 6 - 4.5 Minutes Rep & Recover
Member’s Choice:
1 Min To Do 12 X Trx Bridge Row
1 Min To Do 12 Each X Side Plank Dip
1 Min To Do 12 X Trx Bridge Row
1 Min To Do 12 Each X Side Plank Dip
Or, Recover When Done
1 Min To Do 12 Total X Alt Forward Lunge With Torso Rotation
1 Min To Do 6 X Push Up To High Plank To Low Plank
1 Min To Do 12 Total X Alt Forward Lunge With Torso Rotation
Finisher: Member’s Choice - 30 Second High Plank Jack Or Plank Pop Or Squat Jump
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