OTFInsider.com Today's Orange Theory Workout Intel – Saturday 1/4/25 2G
Treadmill
Block 1 - 10 Minutes
1 Minute Base @ 1%
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 1%
1 Minute Base @ 4%
1 Minute Base @ 3%
1 Minute Base @ 2%
1 Minute Base @ 1%
1 Minute All Out
90 Second Walking Recovery
Block 2 - 12 Minutes
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
1 Minute Base @ 2%
2 Minute Base @ 1%
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Base @ 1%
1 Minute All Out
Rower / Weight Floor
Block 1 - 10 Minutes
Buy-In: 500m Push Row, Check Time (Once Only)
Circuit - Strong:
12 Total X Alt Step Out Deadlift
12 X Shoulder Press
12 X Two Handed Single Dumbbell Squat
90 Second Recovery
Block 2 - 12 Minutes
Buy-In: 500m Push Row, Check Time (Once Only) - Match Or Beat Your Time From Block 1
Circuit - Stable:
10 Each X Single Leg Bridge (Foot On Bosu)
10 X Bosu Kneeling Neutral Grip Lateral Raise
10 Each X Single Arm Split Squat (Back Foot On Bosu)
Repeat Circuit Until Finisher: 1 Minute Of Increased Intensity, Same Exercises
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