OTFInsider.com Today's Orange Theory Workout Intel – Monday 9/9/24 2G
Treadmill
Block 1
90 Second Push
1 Minute Base
1 Minute Push
1 Minute Base
30 Second Push
Block 2
15 Second Base
1 Minute All Out
1 Minute Walking Recovery
15 Second Base
1 Minute All Out
1 Minute Walking Recovery
15 Second Base
1 Minute All Out
Block 3
15 Second Base
45 Second All Out
1 Minute Walking Recovery
15 Second Base
45 Second All Out
1 Minute Walking Recovery
15 Second Base
45 Second All Out
Block 4
15 Second Base
30 Second All Out
1 Minute Walking Recovery
15 Second Base
30 Second All Out
1 Minute Walking Recovery
15 Second Base
30 Second All Out
Rower / Weight Floor
Block 1 - 18 Minutes
Buy-In: 4 Minute Row For Distance (Once Only) Check Distance
Work & Rest:
6 - 10 X Bosu Kneeling Shoulder Press, Rest
6 - 10 Each X Single Arm Single Leg Deadlift, Rest
6 - 10 X Bosu Bridge Hold With Dumbbell Chest Press, Rest
6 - 10 X Bosu Breaststroke, Rest
Block 2 - 4 Minutes
4 Minute Row For Distance, Last 30 Second Is All Out, Check Distance
Goal: Match Or Beat Your Row Distance From Block 1
Comments