OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 11/20/24 2G
Repeat of 5/5/24 2G
Treadmill
Block 1
3.75 min run for distance @ 5%
Check distance
Block 2
3.75 min run for distance @ 4%
Check distance, match or beat your distance from block 1
Block 3
3.75 min run for distance @ 3%
Check distance, match or beat your previous best distance
Block 4
3.75 min run for distance @ 2%
Check distance, match or beat your previous best distance
Block 5
3.75 min run for distance, last 15 sec is ALL OUT
Check distance, match or beat your previous best distance
Rower / Weight Floor
Block 1 - 3.75 minutes
Member’s choice - back to back drop set:
5 x chest press (heavy)
chest press (lighter) AMRepsAP, rest
OR back to back reverse drop set:
5 x chest press (heavy)
chest press (heavier) AMRepsAP, rest
Block 2 - 3.75 minutes
Member’s choice - back to back drop set:
5 x tap squat (heavy)
tap squat (lighter) AMRepsAP, rest
OR back to back reverse drop set:
5 x tap squat (heavy)
tap squat (heavier) AMRepsAP, rest
Block 3 - 3.75 minutes
Member’s choice - back to back drop set:
5 x low row (heavy)
low row (lighter) AMRepsAP, rest
OR back to back reverse drop set:
5 x low row (heavy)
low row (heavier) AMRepsAP, rest
Block 4 - 3.75 minutes
Member’s choice - back to back drop set:
5 x deadlift (heavy)
deadlift (lighter) AMRepsAP, rest
OR back to back reverse drop set:
5 x deadlift (heavy)
deadlift (heavier) AMRepsAP, rest
Block 5
Member’s choice - back to back drop set:
5 x shoulder press (heavy)
shoulder press (lighter) AMRepsAP, rest
OR back to back reverse drop set:
5 x shoulder press (heavy)
shoulder press (heavier) AMRepsAP, rest
Repeat until finisher: 15 sec of shoulder press (increase intensity)
