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
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