OTFInsider.com Today's Orange Theory Workout Intel – Thursday 11/12/20 2G ESP
Treadmill
Block 1
2 Minute Push
30 Second Base
90 Second Push
30 Second Base
1 Minute Push
30 Second Base
30 Second Push
30 Second Base
30 Second All Out
30 Second Walk Recovery
30 Second All Out
60 Second Walk Recovery
30 Second All Out
90 Second Walk Recovery
30 Second All Out
Block 2
1 Minute Push @ 1%
1 Minute Push @ 2%
1 Minute Push @ 3%
1 Minute Push @ 4%
30 Second Flat Base
30 Second All Out
90 Second Walk Recovery
30 Second All Out
60 Second Walk Recovery
30 Second All Out
30 Second Walk Recovery
30 Second All Out
Rower / Weight Floor
Block 1 - 12.5 Mins
6 – Bosu Dumbell – Single Leg Static Lunge (Each Side)
24 - Speed Skater Lunges (Total
12 - Pop Jacks
12 - Bosu - Spidermans (Total)
Complete Two Rounds
300m Row Once
Block 2 - 9.5 Mins
300m Row Once
6 - Front Squat
6 - Power Pull Up
12 - TRX - Alligator (Total)
12 – Bosu - Reverse Hyperextension
