OTFInsider.com Today's Orange Theory Workout Intel – Saturday 10/26/24 2G Hell Week #3 “As Fast As You Can”
Treadmill / Rower
Block 1 - 18 Minutes
Part 1 - 2 Rounds:
0.25 Miles Push To All Out
250m All Out Row
Part 2 - 2 Rounds:
0.2 Mile Push To All Out
200m All Out Row
Part 3 - 2 Rounds:
0.15 Mile All Out
150m All Out Row
Bonus:
0.1 Mile All Out
Walking Recovery Until Ready
Repeat Until Time Called
Block 2 - 4 Minutes
Goal: Go As Fast As You Can As Incline Decreases
3:00 Run @ 7%, Decrease Incline By 2% Every Time The Floor Completes A Round Until You Reach 1%
Bonus: Run @ 1% (Pw 3%) Until Finisher: 1 Minute All Out (Pw 10%+)
Weight Floor
Block 1 - 18 Minutes Circuit Unilateral
Reactive Drills - 3 X 1 Minute Coach Led Drills Called Out At Random During The Block. Coach’s Choice Of:
Plank Pops
Speed Skater With Power
Twist Hops
Fast Feet
3 Rounds Of:
16 Total X Reciprocating Rows
8 Each X Single Arm Neutral Grip Thruster With Rotation
8 Each X Single Arm Lateral Shift
8 Each X Single Arm High Pull With Power
Bonus:
12 Total X Sprinter Sit-Up
Low Plank Til Ready For Sit-Ups
Block 2 - 4 Minutes
3 Minutes To Complete 3 Rounds Of:
6 / 8 / 10 X Plank Pop
6 / 8 / 10 Total X Speed Skater With Power
6 / 8 / 10 Total X Twist Hops
When Done: Fast Feet Until Every One Has Finished, Then Next Round
Bonus: Sprinter Sit-Ups Until Finisher: 1 Minute Low Plank
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