OTFInsider.com Today's Orange Theory Workout Intel – Monday 6/12/23 2G
Treadmill
Block 1
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
Block 2
45 Second Push
45 Second Push To All Out
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
Tread Block 3
30 Second Push
30 Second Push To All Out
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
Block 4
15 Second Push
15 Second Push To All Out
15 Second All Out
1 Minute Walking Recovery
15 Second All Out
1 Minute Walking Recovery
15 Second All Out
Weight Floor
Block 1 & 2 - 13 Minutes Total
Remember Where You Left Off, At The 3 Minute Mark You Transition To The Rower To Do Row Block 1
2 Rounds Back To Back Superset:
12 X Bosu Bridge Hold With Dumbbell Chest Fly
8 Each X Bosu Dumbbell Single Arm Chest Press With Leg Raise, Rest
2 Rounds Back To Back Superset:
8 Each X TRX Single Arm Squat Reach With Rotation
8 Each X TRX Reverse Lunge To Single Leg Squat, Rest
2 Rounds Back To Back Superset:
12 Total X Bosu High Plank Alt Leg Lift
12 X Bosu Plank Pop
Row Block 1 - 3 Minutes
You Do This Row Block When The Treads Start The 1 Minute All Out’s In Their First Block
1 Minute All Out Row
1 Minute Recovery
1 Minute All Out Row
Transition Back To The Floor To Continue The Floor Exercises
Row Block 2
15 Second All Out Row
1 Minute Recovery Row
Finisher: 15 Second All Out Row
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