OTFInsider.com Today's Orange Theory Workout Intel – Saturday 7/1/23 2G
Treadmill
Block 1
90 Second Push
90 Second Base
90 Second Push
90 Second Base
90 Second Push
90 Second Base
1 Minute Push
30 Second All Out
Rower / Weight Floor
Block 1 - 10.5 Minutes Work & Rest Cluster / Drop Sets
6 - 10 X Chest Press (Heavy)
10 Second Rest
6 - 10 X Chest Press (Heavy)
10 Second Rest
Chest Press (2 - 5 Kg / 5 - 10 Lb Lighter) Arepsap, Rest
400m Push Row
6 - 10 X Tap Squat (Heavy)
10 Second Rest
6 - 10 X Tap Squat (Heavy)
10 Second Rest
Tap Squat (2 - 5 Kg / 5 - 10 Lb Lighter), Rest
Repeat Until Time Called
Transition To Treadmill
Treadmill - Block 2
90 Second Push To All Out
90 Second Base
90 Second Push To All Out
90 Second Base
90 Second Push To All Out
90 Second Base
1 Minute Push To All Out
30 Second Base
1 Minute All Out
Rower / Weight Floor
Block 2 - 11.5 Minutes Work & Rest Cluster / Drop Sets
6 - 10 X Low Row (Heavy)
10 Second Rest
6 - 10 X Low Row (Heavy)
10 Second Rest
Low Row (2 - 5 Kg / 5 - 10 Lb Lighter), Rest
400m Push Row
6 - 10 X Bridge (Heavy)
10 Second Rest
6 - 10 X Bridge (Heavy)
10 Second Rest
Bridge (2 - 5 Kg / 5 - 10 Lb Lighter), Rest
Repeat Until Finisher: 1 Minute Of Squat Hold
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