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OTFInsider.com Today's Orange Theory Workout Intel – Sunday 10/29/23 2G Hell Week #5 “Nowhere to Go

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 10/29/23 2G Hell Week #5 “Nowhere to Go But Up”


Treadmill

Round 1 - 5 Minute Run For Distance Starting At 4%, Every 0.1 Mile Add 1% To The Incline

Check Distance

1 Min Walking Recovery @ 12%


Round 2 - 5 Minute Run For Distance Starting At 3%, Every 0.1 Mile Add 1% To The Incline

Check Distance, Match Or Beat Your Distance From Round 1

1 Min Walking Recovery @ 12%



Round 3 - 5 Minute Run For Distance Starting At 2%, Every 0.1 Mile Add 1% To The Incline

Check Distance, Match Or Beat Your Previous Best Distance

1 Min Walking Recovery @ 12%


Round 4 - 5 Minute Run For Distance Starting At 1%, Every 0.1 Mile Add 1% To The Incline

Check Distance, Match Or Beat Your Previous Best Distance



Rower / Weight Floor

Round 1:

1 Min To Do 100m All out Row, Recover When Done, Transition To Floor

1 Min To Do 6 X Low Bench Squat Jack, 6 X Decline Pushup, Recover When Done

1 Min To Do 6 Each X Single Arm Snatch, Recover When Done

1 Min To Do 6 X Low Bench Tricep Extension, 6 X Chest Fly, Recover When Done

1 Min To Do 6 Total X Low Bench High Plank Alt Up And Down, 6 X Low Bench High Plank Jack, Box Jump When Done Until Time Is Called

1 Min To Transition To Rower


Round 2:

1 Min To Do 150m All out Row, Recover When Done, Transition To Floor

1 Min To Do 8 X Low Bench Squat Jack, 8 X Decline Pushup, Recover When Done

1 Min To Do 8 Each X Single Arm Snatch, Recover When Done

1 Min To Do 8 X Low Bench Tricep Extension, 8 X Chest Fly, Recover When Done

1 Min To Do 8 Total X Low Bench High Plank Alt Up And Down, 8 X Low Bench High Plank Jack, Box Jump When Done Until Time Is Called

1 Min To Transition To Rower



Round 3:

1 Min To Do 200m All out Row, Recover When Done, Transition To Floor

1 Min To Do 10 X Low Bench Squat Jack, 10 X Decline Pushup, Recover When Done

1 Min To Do 10 Each X Single Arm Snatch, Recover When Done

1 Min To Do 10 X Low Bench Tricep Extension, 10 X Chest Fly, Recover When Done

1 Min To Do 10 Total X Low Bench High Plank Alt Up And Down, 10 X Low Bench High Plank Jack, Box Jump When Done Until Time Is Called

1 Min To Transition To Rower


Round 4:

1 Min To Do 250m All out Row, Recover When Done, Transition To Floor

1 Min To Do 12 X Low Bench Squat Jack, 12 X Decline Pushup, Recover When Done

1 Min To Do 12 Each X Single Arm Snatch, Recover When Done

1 Min To Do 12 X Low Bench Tricep Extension, 12 X Chest Fly, Recover When Done

1 Min To Do 12 Total X Low Bench High Plank Alt Up And Down, 12 X Low Bench High Plank Jack, Last 30 Seconds Is The Finisher: 30 Sec Of Box Jump



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