OTFInsider.com Today's Orange Theory Workout Intel – Thursday 9/19/24 2G
Repeat of 9/2/24 2G
Treadmill - 14 Minutes
90 second push
1 minute base
90 second push
1 minute base
90 second push
1 minute base
1 minute push
1 minute base
1 minute push
1 minute base
1 minute push
1 minute base
30 second ALL OUT
Rower - 14 minutes
Three rounds:
300m push row
10 x medicine ball squat
Three rounds:
200m ALL OUT row
10 x medicine ball front press
Three rounds:
100m ALL OUT row
10 x medicine ball squat to front press
Bonus - row until finisher: 30 second ALL OUT row
Weight Floor - 14 minutes
Part 1:
Three rounds - back to back superset:
8 total x goblet alt forward lunge with torso rotation
8 x single dumbbell good morning
Rest after third round
Three rounds - back to back superset:
8 total x alt shoulder press
8 x high row
Rest after third round
Three rounds - back to back superset:
8 total x bridge hold march in place
8 x sit up with knee tuck
Rest after third round
Part 2:
Three rounds - back to back superset:
6 total x goblet alt forward lunge with torso rotation
6 x single dumbbell good morning
Rest after third round
Three rounds - back to back superset:
6 total x alt shoulder press
6 x high row
Rest after third round
Three rounds - back to back superset:
6 total x bridge hold march in place
6 x sit up with knee tuck
Rest after third round
Bonus - repeat all exercises at 4 reps until finisher:
30 second of alt shoulder press OR
30 second of sit up with knee tuck