OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 9/11/24 2G
Treadmill
Block 1 - 7 Minutes
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Base @ 6%
1 Minute Walking Recovery (1% Or 6%)
1 Minute Base @ 6%
1 Minute Base @ 5%
1 Minute Base @ 4%
Block 2 - 7 Minutes
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Walking Recovery (1% Or 5%)
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
Block 3 - 7.25 Minutes
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
75 Second Walking Recovery (1% Or 4%)
1 Minute Base @ 4%
1 Minute Base @ 3%
30 Second Base @ 2%
30 Second All Out @ 2%
Rower / Weight Floor
Block 1 - 19.5 Minutes
Two Rounds:
Back To Back Drop Set:
6 - 10 X Seated Shoulder Press (Heavy)
Seated Shoulder Press (Light) Amrepsap, Rest
10 Total X Goblet Alt Lateral Shift
200m All Out Row (0:30 - 1:00) - Once Only
Two Rounds:
Back To Back Drop Set:
6 - 10 X Seated Bicep Curl (Heavy)
Seated Bicep Curl (Light) Amrepsap, Rest
10 Total X Goblet Alt Reverse Lunge
200m All Out Row (0:30 - 1:00) - Once Only
Bonus: Repeat Drop Sets Only Until Time Is Called
Block 2 - 3 Minutes Back To Back
8 Total X High Plank Pull Through
8 Total X Sprinter Sit-Up
Finisher: Increase Intensity For The Last 30 Second Until Completed 2+ Rounds
