OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 10/30/24 2G Hell Week #7 “Back With A Vengeance”
Treadmill - 23.5 Minutes
Goal:
Green: 1.5 Miles
Orange: 2 Miles
Red: 2.5 Miles
Hell Week: 3 Miles
5 X 30 Sec All Outs (Zombie Attacks) At The 2, 5, 9.5, 13.5 And 19 Minute Marks - Wr When Done And Then Get Back To Tread Effort
Clear Monitor
22.5 Minute Run For Distance
Finisher: 1 Minute Ao (Last Zombie Attack)
Check Distance
Rower / Weight Floor - 23.5 Minutes
Part 1 - 0:00 - 7:30 Circuit: Unload
Zombie Attacks:
At 2 Minute Mark - 100m All Out Row (0:15 - 0:30)
At 5 Minute Mark - 10 X Burpee
12 X TRXChest Press
12 Total X Alt Reverse Lunge
12 X TRXReverse Grip Low Row
12 X Bench Bridge
30 Sec Recovery
Part 2 - 8:00 - 17:00 Circuit: Load
Zombie Attacks:
At 9.5 Minute Mark - 150m All Out Row (0:22 - 0:45)
At 13.5 Minute Mark - 10 X Dumbbell Burpee
8 X Chest Press
8 Total X Alt Reverse Lunge
8 X Reverse Grip Low Row
8 X Bench Bridge
30 Sec Recovery
Part 3 - 17:30 - 22:30 Circuit: Xplode
Zombie Attacks:
At 19 Minute Mark - 200m All Out Row (0:30 - 1:00)
6 X Bench Power Push Up
6 Total X Alt Jump Lunge
6 X Reverse Grip Low Row (Explosive)
6 X Skier Swing
Finisher: 1 Minute Of Full Burpee
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