OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/19/24 2G
Treadmill
Block 1 - 6.75 Minutes
90 Second Push
30 Second Base
1 Minute Push
1 Minute Base
30 Second Push
90 Second Base
45 Second All Out
90 Second Walking recovery
Block 2 - 6.75 Minutes
90 Second Base @ 3%
30 Second Base @ 1%
1 Minute Base @ 5%
1 Minute Base @ 1%
30 Second Base @ 7%
90 Second Base @ 1%
45 Second All Out
90 Second Walking recovery
Block 3 - 6.75 Minutes
30 Second Base
30 Second Push
30 Second All Out
30 Second Walking recovery
30 Second Base
30 Second All Out
1 Minute Walking recovery
30 Second All Out
90 Second Walking recovery
45 Second All Out
Rower / Weight Floor
Block 1 - 19.5 Minutes
Part 1 - Endurance:
16 Each X Single Arm Split Squat
16 X Sumo Dead Lift
16 Each X Split Stance Single Arm High Row
16 X Hollow Hold Close Grip Chest Press
400m Row
Part 2 - Strength:
8 Each X Single Arm Split Squat
8 X Sumo Dead Lift
8 Each X Split Stance Single Arm High Row
8 X Hollow Hold Close Grip Chest Press
200m Row
Part 3 - Power:
4 Each X Single Arm Split Squat (Explosive)
4 X Sumo Dead Lift (Explosive)
4 Each X Split Stance Single Arm High Row (Explosive)
4 X Hollow Hold Close Grip Chest Press (Explosive)
100m Row
Bonus: Repeat Your Favourite Part Until Time Is Called
90 Second Recovery
Block 2 - 2.75 Minutes Back To Back
8 X TRX Sit Up
8 X TRX Straight Leg Raise
Repeat Until Finisher: 45 Second Of Increased Intensity
