OTFInsider.com Today's Orange Theory Workout Intel – Sunday 11/26/23 2G
Switch
Treadmill
Block 1
1 Minute Push @ 2%
1 Minute Base To Push @ 4%
1 Minute Base @ 6%
1 Minute Walking Recovery
1 Minute Base @ 6%
1 Minute Base To Push @ 4%
1 Minute Push @ 2%
1 Minute All Out
Transition To Floor
Rower / Weight Floor
Block 1 - 8 Minutes
Buy-In: 400m Push Row (Once Only)
Back To Back Drop Set:
6 - 10 X Squat To Calf Raise (Heavy)
Squat To Calf Raise (5 - 10lbs Lighter), Rest
10 Total X Bicycle Crunch
Transition To Treadmill
Treadmill
Block 2
1 Minute Push
1 Minute Push @ 2%
1 Minute Push @ 3%
90 Second Walking Recovery
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Base @ 6%
75 Second Walking Recovery
1 Minute Power Walk @ 7%
1 Minute Power Walk @ 8%
1 Minute Power Walk @ 9%
1 Minute Walking Recovery
1 Minute All Out
Transition To Floor
Rower / Weight Floor
Block 2 - 7.5 Minutes
Back To Back Drop Set:
6 - 10 X Hammer Curl To Upright Row (Heavy)
Hammer Curl To Upright Row (5 - 10lbs Lighter), Rest
10 X Straight Leg Raise
Block 3 - 5 Minutes
Buy-In: 400m Push Row (Once Only)
Circuit:
10 Total X Bicycle Crunch
10 X Straight Leg Raise
Finisher: 1 Minute Of Increased Intensity
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