Today's Orange Theory Workout Intel – Friday 1/10/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 1/10/25 2G

Treadmill

Block 1 - 8 Minutes

1 Minute Base @ 6%

1 Minute Base @ 1%

1 Minute Base @ 5%

1 Minute Base @ 1%

1 Minute Base @ 4%

1 Minute Base @ 1%

1 Minute Base @ 3%

1 Minute All Out

90 Second Walking Recovery

Block 2 - 4.25 Minutes

1 Minute All Out

1 Minute Walking Recovery

45 Second All Out

1 Minute Walking Recovery

30 Second All Out

90 Second Walking Recovery

Block 3 - 8 Minutes

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute All Out

Rower / Weight Floor

Block 1 - 8 Minutes

Buy-In: 200m Row (22 - 24 Strokes / Minute) - Check Time (Once Only)

Work & Rest:

6 - 10 X Single Dumbbell Good Morning, Rest

6 - 10 X Chest Fly, Rest

6 - 10 Total X Lean Back With Twist, Rest

90 Second Recovery

Block 2 - 4.25 Minutes Work & Active Recovery

1 Minute Clean To Neutral Grip Push Press (Count Reps)

1 Minute Alt Lateral Shift To Windmill

45 Second Clean To Neutral Grip Push Press (Count Reps)

1 Minute Alt Lateral Shift To Windmill

30 Seconds Clean To Neutral Grip Push Press (Count Reps)

90 Second Recovery

Block 3 - 8 Minutes

Buy-In: 400m Row - Check Time (Once Only)

Circuit:

12 Total X Goblet Alt Reverse Lunge

12 X Hammer Curl To Eccentric Bicep Curl

12 Total X High Plank To Low Plank

Repeat Until Finisher:

1 Minute Lean Back With Twist Or

1 Minute High Plank To Low Plank