Today's Orange Theory Workout Intel – Sunday 10/13/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 10/13/24 2G

Treadmill

Block 1 - 11 Minutes

Goal: Maintain Or Increase Push Pace, Use The Base As Recovery

90 Second Push @ 1%

1 Minute Base @ 1%

90 Second Push @ 2%

1 Minute Base @ 1%

90 Second Push @ 3%

1 Minute Base @ 1%

90 Second Push @ 4%

1 Minute Base @ 1%

1 Minute All Out @ 1%

Block 2 - 11 Minutes

Goal: Maintain Or Increase Push Pace, Use The Base As Recovery

90 Second Push @ 4%

1 Minute Base @ 1%

90 Second Push @ 3%

1 Minute Base @ 1%

90 Second Push @ 2%

1 Minute Base @ 1%

90 Second Push @ 1%

1 Minute Base @ 1%

1 Minute All Out @ 1%

Weight Floor

Block 1 - 11 Minutes

3 Rounds Circuit:

12 Total X Mid Band Low Plank Alt Toe Tap

12 X Mid Band Crunch Hold With In And Out

When Done, Repeat Circuit:

8 Each X Single Arm Step Out Squat

12 X TRX Pull Up

Block 2 - 11 Minutes

3 Rounds Circuit:

12 Stroke All Out Row (100 - 140m+)

12 X Overhead Tricep Extension

When Done, Repeat Circuit Until Finisher:

8 Each X Single Arm Single Leg Lateral Step Up

12 X TRX Bicep Curl

Finisher: 1 Minute Of High Plank Alt Toe Tap (Feet On Bench)