OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/4/24 2G
Treadmill
Block 1 - 10.5 Minutes
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
45 Second Base
45 Second Base To Push
45 Second Push
45 Second Push To All Out
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
15 Second Base
15 Second Base To Push
15 Second Push
15 Second Push To All Out
30 Second All Out
Block 2 - 10.5 Minutes
1 Minute Push To All Out
1 Minute Push
1 Minute Base To Push
1 Minute Base
45 Second Push To All Out
45 Second Push
45 Second Base To Push
45 Second Base
30 Second Push To All Out
30 Second Push
30 Second Base To Push
30 Second Base
15 Second Push To All Out
15 Second Push
15 Second Base To Push
15 Second Base
30 Second All Out
Rower / Weight Floor
Block 1 - 10.5 Minutes
Two Rounds Back To Back - Construct:
4 X Dumbbell Push Up
4 Total X High Plank Alt Low Row
4 Total X Push Up Alt Low Row, Rest
Two Rounds Back To Back - Construct:
4 X Sumo Deadlift
4 X Sumo Squat
4 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest
Two Rounds - 20 Stroke Build Row
10 Stroke Row
10 Stroke Row
When Done Repeat Your Favourite Back To Back Until Time Is Called
Block 2 - 10.5 Minutes
Two Rounds Back To Back - Construct:
4 X Clean
4 X Neutral Grip Front Squat
4 X Clean To Front Squat, Rest
Two Rounds Back To Back - Construct:
4 X Dumbbell Straight Leg Raise
4 X Dumbbell Crunch
4 X Dumbbell Straight Leg Raise To Crunch, Rest
Two Rounds - 20 Stroke Reverse Build Row
10 Stroke Row
10 Stroke Row
When Done Repeat Your Favourite Back To Back Until Finisher:
30 Second Of Clean To Front Squat Or
30 Second Of Dumbbell Straight Leg Raise To Crunch
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