Today's Orange Theory Workout Intel – Wednesday 2/28/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 2/28/24 2G

Repeat of 2/15/24 2G

Treadmill

Block 1

30 Second Base @ 1%

30 Second Base @ 2%

30 Second Base @ 3%

30 Second Base @ 4%

30 Second Base @ 5%

30 Second Base @ 6%

30 Second Base @ 7%

3 Min Tread @ 1%

Note Distance

Block 2

30 Second Base @ 2%

30 Second Base @ 3%

30 Second Base @ 4%

30 Second Base @ 5%

30 Second Base @ 6%

30 Second Base @ 7%

3.5 Min Tread @ 1%

Match Or Beat Your Distance From Block 1

Block 3

30 Second Base @ 3%

30 Second Base @ 4%

30 Second Base @ 5%

30 Second Base @ 6%

30 Second Base @ 7%

3.5 Min Tread @ 1%

30 Second All Out

Match Or Beat Your Previous Best Distance

Rower / Weight Floor

Block 1 - 6.5 Minute Circuit

10 Each X Cross Back Lunge

10 X Pullover To Bridge

10 Total X Push Up To Alt High Side Plank

Block 2 - 14.5 Minutes

Back To Back Unilateral Tempo Couplet:

6 X Single Arm Split Squat L (Slow)

Single Arm Split Squat L (Explosive), Rest

6 X Single Arm Split Squat R (Slow)

Single Arm Split Squat R (Explosive), Rest

Back To Back Unilateral Tempo Couplet:

6 X Single Arm Split Stance Low Row L (Slow)

6 X Single Arm Split Stance Low Row L (Explosive), Rest

6 X Single Arm Split Stance Low Row R (Slow)

6 X Single Arm Split Stance Low Row R (Explosive), Rest

200m All Out Row (0:30 - 1:00)

Repeat Until Finisher: 30 Second Push Up Or 30 Second All Out Row