Today's Orange Theory Workout Intel – Tuesday 10/29/24 3G Hell Week #6 “Get A Grip”

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 10/29/24 3G Hell Week #6 “Get A Grip”

Treadmill - 23 minutes

Buy-in: 2 minute tread

1 minute tread @ 15%

30 second tread @ 13%

30 second tread @ 12%

45 second tread @ 10%

1 minute tread @ 9%

75 second tread @ 7%

90 second tread @ 6%

2 minute tread @ 3%

90 second tread @ 2%

2 minute tread @ 1%

90 second tread @ 3%

2 minute tread @ 4%

30 second tread @ 5%

1 minute tread @ 6%

30 second tread @ 7%

1 minute tread @ 9%

30 second tread @ 12%

1 minute tread @ 15%

1 minute All Out @ 1%

Weight Floor

Block 1 - 7 minutes

Buy-in: 2 minute of alt full step up to knee raise (once only)

Back to back superset:

16 total x alt shoulder press

16 total x alt low row, rest

Block 2 - 5.5 minutes

Buy-in (once only):

1 minute of full lateral step up (L)

1 minute of full lateral step up (R)

Circuit:

8 x TRX pull up

8 x TRX bridge row

Block 3 - 7.5 minutes

Buy-in: 2 minute of alt full step up (once only)

Back to back superset:

16 total x alt chest fly

16 total x alt reverse fly, rest

Repeat until finisher:

1 minute of alt full step up to knee raise OR

30 second of full lateral step up (L) then 30 second of full lateral step up (R) OR

1 minute of alt full step up