Today's Orange Theory Workout Intel – Thursday 8/17/23 2G Mile Benchmark

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 8/17/23 2G Mile Benchmark

Treadmill - Block 1

30 Second Push

30 Second Walking Recovery

30 Second Push To All Out

30 Second Walking Recovery

30 Second All Out

Transition To Floor

Weight Floor - Block 1

30 Second Butt Kicks

30 Second 1-2-3 Knee Drive Combo

30 Second Butt Kicks

30 Second 1-2-3 Knee Drive Combo

30 Second Lateral Bound To Squat Jump

Transition To Treadmill

Treadmill / Rower Block 2 - 14 Minutes

Reset Treadmill

1 Mile Benchmark Run

Record Time

Repeat Until Time Called:

150m Row

0.1 Mile Run

Transition To Floor

Weight Floor - Block 2 - 14 Minutes

2 Rounds Circuit - Superset:

8 Each X High Plank Single Arm Reverse Fly

12 X Chest Fly

2 Rounds Circuit - Superset:

8 Each X Single Arm Neutral Grip Step Down

8 Each X Single Leg Deadlift To Knee Raise

Repeat Exercises As A Single Block When Finished

Transition To Treadmill

Treadmill - Block 3

30 Second Push

30 Second Walking Recovery

30 Second Push To All Out

30 Second Walking Recovery

30 Second All Out

Transition To Floor

Weight Floor - Block 3

30 Second High Plank Shoulder Tap

30 Second Superheroes

30 Second High Plank Shoulder Tap

30 Second Superheroes

30 Second High Plank Knee Drive