OTFInsider.com Today's Orange Theory Workout Intel – Saturday 11/16/24 2G
Treadmill
Block 1 - 8 Minutes
2 Minute Push
1 Minute Base
90 Second Push
1 Minute Base
1 Minute Push
1 Minute Base
30 Second All Out
90 Second Walking Recovery
Block 2 - 7 Minutes
90 Second Base @ 4%
1 Minute Base @ 1%
1 Minute Base @ 5%
1 Minute Base @ 1%
30 Second Base @ 6%
1 Minute Base @ 1%
1 Minute Base @ 6%
90 Second Walking Recovery
Block 3 - 5 Minutes
1 Minute All Out
90 Second Walking Recovery
45 Second All Out
75 Second Walking Recovery
30 Second All Out
Rower / Weight Floor
Block 1 - 8 Minutes Back To Back
400m Push Row
6 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 7 Minutes Work & Rest
5 Each X Step Down Reverse Lunge, Rest
10 Total X Alt Bicycle Press, Rest
10 X Pullover, Rest
90 Second Recovery
Block 3 -5 Minutes Work & Rest
6 Total X Alt 90 Degree Pop Squat, Rest
6 X High Plank Jack To Decline Pushup, Rest
6 X Straight Arm Sit-Up, Rest
Repeat Until Finisher:
30 Second Of Alt 90 Degree Pop Squat Or
30 Second Of High Plank Jack To Decline Pushup Or
30 Second Of Straight Arm Sit-Up
