OTFInsider.com Today's Orange Theory Workout Intel – Thursday 6/20/24 2G Stong and Steady
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)
