OTFInsider.com Today's Orange Theory Workout Intel – Sunday 10/1/23 2G
Treadmill
Block 1
90 Second Push
1 Minute Base
1 Minute All Out
45 Second Walking Recovery
1 Minute All Out
45 Second Walking Recovery
1 Minute All Out
Block 2
90 Second Push
1 Minute Base
45 Second All Out
75 Second Walking Recovery
45 Second All Out
75 Second Walking Recovery
45 Second All Out
Block 3
90 Second Push
1 Minute Base
30 Second All Out
75 Second Walking Recovery
30 Second All Out
75 Second Walking Recovery
30 Second All Out
Rower / Weight Floor
Block 1 - 7 Minutes
Work & Rest:
8 Each X Single Arm Single Leg Step Up (Explosive), Rest
8 Each X Single Arm Chest Press (Explosive), Rest
12 X Knee Tuck (On Bench)
Block 2 - 6.75 Minutes
Work & Rest:
8 Each X Single Arm Hip Hinge Swing, Rest
8 Each X Bench Single Arm Low Row (Explosive), Rest
12 Total X High Plank Alt Kick Through
Block 3 - 6.5 Minutes
6 Each X Single Arm Neutral Grip Thruster With Rotation, Rest
150m All Out Row (0:22 - 0:45), Rest
Repeat Until Finisher: 30 Second All Out Row
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