OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 9/18/24 2G
Repeat of 9/1/24 2G
Treadmill - 14.5 Minutes
Block 1 - 4 Minutes
2 Minute Push
90 Second Base
30 Second All Out
Block 2 - 4 Minutes
90 Second Push
2 Minute Base
30 Second All Out
Block 3 - 4 Minutes
1 Minute Push
2.5 Minute Base
30 Second All Out
Block 4 - 7 Minutes
30 Second Base
30 Second All Out
30 Second Walking Recovery
30 Second Base
30 Second All Out
1 Minute Walking Recovery
30 Second Base
30 Second All Out
90 Second Walking Recovery
30 Second Base
30 Second All Out
Rower / Weight Floor
Block 1 - 4 Minutes
8 Total X Goblet Alt Step Out Squat
4 - 8 Total X Alt 90 Degree Pop Squat
20 Second Torso Rotation
Block 2 - 4 Minutes
8 X Overhead Tricep Extension
4 - 8 X Push Up (Explosive)
20 Second Of Alt Thread The Needle
Block 3 - 4 Minutes
8 Total X High Plank Alt Foot Tap
4 - 8 X Plank Pop
20 Second Of Superheroes
Block 4 - 7 Minutes
4 - 8 X Clean To Front Squat
300m Row (24 Strokes / Minute)
