Today's Orange Theory Workout Intel – Tuesday 1/21/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 1/21/25 2G

Repeat of 1/4/25 2G

Treadmill

Block 1 - 10 Minutes

1 Minute Base @ 1%

1 Minute Base @ 2%

1 Minute Base @ 3%

1 Minute Base @ 4%

1 Minute Base @ 1%

1 Minute Base @ 4%

1 Minute Base @ 3%

1 Minute Base @ 2%

1 Minute Base @ 1%

1 Minute All Out

90 Second Walking Recovery

Block 2 - 12 Minutes

1 Minute Base @ 5%

1 Minute Base @ 4%

1 Minute Base @ 3%

1 Minute Base @ 2%

2 Minute Base @ 1%

1 Minute Base @ 2%

1 Minute Base @ 3%

1 Minute Base @ 4%

1 Minute Base @ 5%

1 Minute Base @ 1%

1 Minute All Out

Rower / Weight Floor

Block 1 - 10 Minutes

Buy-In: 500m Push Row, Check Time (Once Only)

Circuit - Strong:

12 Total X Alt Step Out Deadlift

12 X Shoulder Press

12 X Two Handed Single Dumbbell Squat

90 Second Recovery

Block 2 - 12 Minutes

Buy-In: 500m Push Row, Check Time (Once Only) - Match Or Beat Your Time From Block 1

Circuit - Stable:

10 Each X Single Leg Bridge (Foot On Bosu)

10 X Bosu Kneeling Neutral Grip Lateral Raise

10 Each X Single Arm Split Squat (Back Foot On Bosu)

Repeat Circuit Until Finisher: 1 Minute Of Increased Intensity, Same Exercises