Today's Orange Theory Workout Intel – Wednesday 10/9/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 10/9/24 2G

Treadmill Block 1 - 10.5 Minutes

Goal: Get To Green In Your Base Recoveries

90 Second Push

90 Second Base

90 Second Push

90 Second Base

90 Second Push

90 Second Base

1 Minute Push

30 Second All Out

Switch To Floor

Weight Floor Block 1 - 4.5 Minutes

Back To Back - Load & Xplode:

8 Total X Alt Lateral Lunge

8 Total X Speed Skater, Rest

8 Total X Low Plank Hip Rocks

Repeat Until Time Is Called Then Switch To Rower

Rower Block 1 - 4.5 Minutes

10 X Bicep Curl To Alt Reverse Lunge (L Then R)

150m Push Row (22 - 24 Strokes / Minute), Rest

Repeat Until Time Is Called Then Switch To Treadmill

Treadmill Block 2 - 11.5 Minutes

Goal: Increase Your Push Pace From Block 1 And Get To Green In Your Base Recoveries

1 Minute Push

90 Second Base

1 Minute Push

90 Second Base

1 Minute Push

90 Second Base

1 Minute Push

90 Second Base

1 Minute Push

30 Second All Out

Switch To Floor

Weight Floor Block 2 - 6 Minutes

Back To Back - Load & Xplode:

8 Total X Goblet Alt Transverse Squat

8 Total X Alt 90 Degree Pop Squat, Rest

8 Total X Lean Back With Twist

Repeat Until Time Is Called Then Switch To Rower

Rower Block 2 - 4 Minutes

6 Total X Front Raise To Upright Row

150m Push Row (22 - 24 Strokes / Minute), Rest

Repeat Until Finisher: 30 Second Of Bicep Curl To Alt Reverse Lunge (L Then R)