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
