OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 10/2/24 2G
Treadmill
Block 1
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
15 Second All Out
Block 2
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second All Out
Block 3
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
15 Second All Out
Block 4
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second All Out
Block 5
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
15 Second All Out
Weight Floor - Block 1 - Rep & Recover
1 Minute Of Alt Step Out Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
45 Second Of Alt Transverse Goblet Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
30 Second Of Alt Tall Kneeling To Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
15 Second Speed Squats
Rower Block 1 - 3 Minutes
6 / 8 / 10 / 12 X Goblet Squat
100m Base Row
Repeat, Adding 2 To The Rep Count Each Time
Weight Floor Block 2 - 4 Minutes
10 X Coach’s Choice Of Squat
16 X Bicycle Press
Rower Block 2 - 3 Minutes
6 / 8 / 10 / 12 X Sumo Squat
100m Base Row
Repeat, Adding 2 To The Rep Count Each Time
Weight Floor Block 3 - Rep & Recover
1 Minute Of Alt Step Out Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
45 Second Of Alt Transverse Goblet Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
30 Second Of Alt Tall Kneeling To Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
Finisher: 15 Second Of Speed Squats
