OTFInsider.com Today's Orange Theory Workout Intel – Monday 7/8/24 2G
Treadmill / Rower – 23.5 Minutes
Round 1:
0.1 Mile @ 3% (Power Walkers Half @ 3%+)
0.1 Mile @ 6% (Power Walkers Half @ 6%+)
0.1 Mile @ 9% (Power Walkers Half @ 9%+)
0.1 Mile @ 12% (Power Walkers Half @ 12%+)
0.1 Mile @ 15% (Power Walkers Half @ 15%)
Walking Recovery Until Ready For Row
100m All Out Row
Round 2:
0.1 Mile @ 2% (Power Walkers Half @ 2%+)
0.1 Mile @ 4% (Power Walkers Half @ 4%+)
0.1 Mile @ 6% (Power Walkers Half @ 6%+)
0.1 Mile @ 8% (Power Walkers Half @ 8%+)
0.1 Mile @ 10% (Power Walkers Half @ 10%+)
Walking Recovery Until Ready For Row
100m All Out Row
Round 3:
0.1 Mile @ 1% (Power Walkers Half @ 1-3%)
0.1 Mile @ 2% (Power Walkers Half @ 4%+)
0.1 Mile @ 3% (Power Walkers Half @ 5%+)
0.1 Mile @ 4% (Power Walkers Half @ 6%+)
0.1 Mile @ 5% (Power Walkers Half @ 7%+)
Walking Recovery Until Ready For Row
100m All Out Row
When Done, Tread Or Row For Time Until Finisher: 30 Second All Out (Power Walkers @ 10%+) Or 30 Second All Out Row
Weight Floor
Block 1 - 8 Minutes Work & Rest
12 - 16 Total X Bicycle Press, Rest
6 - 8 Each X Forward Lunge With Chop, Rest
12 - 16 X Trx Pull Up
Block 2 - 8 Minutes Work & Rest
12 - 16 Total X Goblet Alt Lateral Shift, Rest
12 - 16 Total X Alt Hammer Curl, Rest
12 - 16 X Two Handed Single Dumbbell Squat, Rest
Block 3 - 4.5 Minutes Work & Rest
40 Second Of Straight Leg Raise, 20 Second Rest
40 Second Of Low Plank Hip Rocks, 20 Second Rest
40 Second Of Straight Leg Raise, 20 Second Rest
40 Second Of Low Plank Hip Rocks, 20 Second Rest
Finisher: 30 Second Of Straight Leg Raise Or 30 Second Of Low Plank Hip Rocks
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