Orange Theory Workout Intel – Monday 12/12/22 2G
OTFInsider.com Today's Orange Theory Workout Intel – Monday 12/12/22 2G
Treadmill
90 second push
1 minute base
90 second base increase incline by 0.5%
90 second base increase speed by 0.2-0.3mph
90 second base increase incline by 0.5%
90 second base increase speed by 0.2-0.3mph
90 second base increase incline by 0.5%
90 second base increase speed by 0.2-0.3mph
90 second base increase incline by 0.5%
90 second base increase speed by 0.2-0.3mphand incline by 0.5%
Rower
12 minute challenge goal:
Green - 1600m
Orange - 1800m
Red - 2200m+
90 second push row
1 minute to reset monitor and recover
90 second - 15 x medicine ball jack press, row for remaining time
90 second - 15 x medicine ball front press, row for remaining time
90 second - 15 x medicine ball jack press, row for remaining time
90 second - 15 x medicine ball front press, row for remaining time
90 second - 15 x medicine ball jack press, row for remaining time
90 second - 15 x medicine ball front press, row for remaining time
90 second - 15 x medicine ball jack press, row for remaining time
90 second - 15 x medicine ball front press, row for remaining time
Check distance
Weight Floor
90 second of bench burpee to alt full step up with knee raise
1 minute of recovery
90 second - 6 single arm single leg lateral step up, 6 single arm high row (R) then (L), jumping jacks until time
90 second - 6 single arm split squat, 6 half kneeling single arm shoulder press (R) then (L), butt kicks until time
90 second - 6 single arm single leg lateral step up, 6 single arm high row (R) then (L), jumping jacks until time
90 second - 6 single arm split squat, 6 half kneeling single arm shoulder press (R) then (L), butt kicks until time
90 second - 6 single arm single leg lateral step up, 6 single arm high row (R) then (L), jumping jacks until time
90 second - 6 single arm split squat, 6 half kneeling single arm shoulder press (R) then (L), butt kicks until time
90 second - 6 single arm single leg lateral step up, 6 single arm high row (R) then (L), jumping jacks until time
90 second - 6 single arm split squat, 6 half kneeling single arm shoulder press (R) then (L), burpee until time
