OTFInsider.com Today's Orange Theory Workout Intel – Monday 6/5/23 2G
Treadmill /Rower
Block 1
1 Minute Base @ 5%
90 Second Base
1 Minute Base To Push @ 5%
90 Second Base
1 Minute Push @ 5%
1 Minute To Transition To Rower
1 Minute Crew Row (Push)
30 Second Recovery
30 Second Crew Reps - Medicine Ball Front Press
30 Second Recovery
1 Minute Crew Row (All Out), Check Total Row Distance
Block 2
1 Minute Base @ 3%
90 Second Base
1 Minute Base To Push @ 3%
90 Second Base
1 Minute Push @ 3%
1 Minute To Transition To Rower
1 Minute Crew Row (Push)
30 Second Recovery
30 Second Crew Reps - Medicine Ball Front Press
30 Second Recovery
1 Minute Crew Row (All Out), Match Or Beat Row Distance From Block 1
Weight Floor
Block 1 - 10.5 Minutes
2 Rounds Circuit:
10 X TRX Chest Press
10 X TRX Tricep Extension
When Done, Repeat Work & Rest Cluster Sets:
8 X Close Grip Chest Press
10 Second Rest
Close Grip Chest Press
10 Second Rest
Close Grip Chest Press
8 X Sit Up To Stand
Block 2 - 10.5 Minutes
2 Rounds Circuit:
5 Each X TRX Cross Back Lunge
5 Each X TRX Single Leg Dead Lift
When Done, Repeat Work & Rest Cluster Sets:
8 X Bridge
10 Second Rest
Bridge
10 Second Rest
Bridge
8 X Bear Plank Walkout To Alt Shoulder Tap
Finisher: 1 Minute - Sit Up To Stand
