Today's Orange Theory Workout Intel – Thursday 1/9/24 2G Stong and Steady

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 1/9/24 2G Stong and Steady

Repeat of 6/20/24

Treadmill / Rower

Block 1 - 5 minutes

350m push row

Run for distance @ 2.5% (PW 2.5%+)

Check tread distance

Block 2 - 5 minutes

350m push row

Run for distance @ 2.0% (PW 2.0%+)

Check tread distance, match or beat your distance from block 1

Block 3 - 5 minutes

350m push row

Run for distance @ 1.5% (PW 1.5%+)

Check tread distance, match or beat your previous best distance

Block 4 - 5 minutes

350m push row

Run for distance

Finisher 30 second ALL OUT (PW 10%+)

Check tread distance, match or beat your previous best distance

Weight Floor

Block 1 - 5 minutes rep & recover

Round 1: 75 second to do 8 x goblet sit to stand (slow), recover when done

Round 2: 75 second to do 8 x goblet sit to stand (slow), recover when done

Round 3: 75 second to do 8 x goblet sit to stand (slow), recover when done

Round 4: 75 second to do 8 x goblet sit to stand (slow), when done, high plank alt cross body knee drive until time is called

Block 2 - 5 minutes rep & recover

Round 1: 75 second to do 10 x reverse grip low row (slow), recover when done

Round 2: 75 second to do 10 x reverse grip low row (slow), recover when done

Round 3: 75 second to do 10 x reverse grip low row (slow), recover when done

Round 4: 75 second to do 10 x reverse grip low row (slow), when done, high plank alt cross body knee drive until time is called

Block 3 - 5 minutes rep & recover

Round 1: 75 second to do 5 each x single arm split squat (slow), recover when done

Round 2: 75 second to do 5 each x single arm split squat (slow), recover when done

Round 3: 75 second to do 5 each x single arm split squat (slow), recover when done

Round 4: 75 second to do 5 each x single arm split squat (slow), when done, high plank alt cross body knee drive until time is called

Block 4 - 5 minutes rep & recover

Round 1: 75 second to do 10 x shoulder press (slow), recover when done

Round 2: 75 second to do 10 x shoulder press (slow), recover when done

Round 3: 75 second to do 10 x shoulder press (slow), recover when done

Round 4: 75 second to do 10 x shoulder press (slow), when done, high plank alt cross body knee drive until time is called

Finisher: 30 second of increased intensity of whatever exercise (pray you are not doing shoulder press)