Saturday 11/16/19 2G ESP
OTFInsider.com - Today's Orange Theory Workout Intel - Saturday 11/16/19 2G ESP
Treadmill
Block 1
2 Minute Push @ 1%
90 Second Base @ 1%
1 Minute All Out @ 1%
Walking Recovery
Block 2
2 Minute Base @ 4-6% (Your Choice)
90 Second Base @ 1%
1 Minute All Out @ 1%
Walking Recovery
Block 3
1 Minute Push @ 1%
1 Minute Base @ 4-6% (Your Choice)
90 Second Base @ 1%
1 Minute All Out @ 1%
Walking Recovery
Block 4
1 Minute Base @ 4-6% (Your Choice)
1 Minute Push @ 1%
90 Second Base @ 1%
1 Minute All Out @ 1%
Rower / Weight Floor
Block 1 (4.5 Minutes)
300m Row
15 - Neutral Full Thrusters
10 Total - Dumbbell – Alternating Plank Row
5 - Dumbbell - Semi-Burpee
Sprinter Sit-Ups (Until Time Time Is Called)
Block 2 (4.5 Minutes)
250m Row
15 - Neutral Full Thrusters
10 Total - Dumbbell – Alternating Plank Row
5 - Dumbbell - Semi-Burpee
10 Total - Sprinter Sit-Ups
Hip Raise (Until Time Time Is Called)
Block 3 (4.5 Minutes)
200m Row
15 - Dumbbell - Neutral Full Thrusters
10 Total - Dumbbell – Alternating Plank Row
5 - Dumbbell - Semi-Burpee
10 Total - Sprinter Sit-Ups
10 - Hip Raise
Back Extensions (Until Time Time Is Called)
Block 4 (4.5 Minutes)
200m Row
15 - Neutral Full Thrusters
10 Total - Dumbbell – Alternating Plank Row
5 - Dumbbell - Semi-Burpee
10 Total - Sprinter Sit-Ups
10 - Hip Raise
10 - Back Extensions
Plank (Until Time Time Is Called)
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