OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/20/23 2G
Treadmill
Block 1
30 Second Base @ 6%
30 Second Base
45 Second Base @ 5%
30 Second Base
1 Minute Base @ 4%
30 Second Base
75 Second Base @ 3%
30 Second Base
90 Second Base @ 2%
Check Distance
Block 2
15 Second Push
15 Second All Out
45 Second Walking Recovery
30 Second Push
30 Second All Out
45 Second Walking Recovery
45 Second Push
45 Second All Out
45 Second Walking Recovery
1 Minute Push
1 Minute All Out
Check Distance, Match Or Beat Your Distance From Block 1
Block 3
6.5 Minute Run For Distance, Last 30 Second All Out
Check Distance, Match Or Beat Your Previous Best Distance
Rower / Weight Floor
Block 1 - 7 Minutes Circuit
6 - 10 X Pullover
6 - 10 X Chest Press
6 - 10 X Sumo Deadlift
Block 2 - 7.25 Minutes Circuit
4 - 8 Each X Single Leg Lateral Step Up With Power
4 - 8 X Sumo Squat To Upright Row With Power
30 Second All Out Row (100 - 200m+), Check Distance
Block 3 - 6.5 Minutes
6 X TRX Squat To High Row
6 X TRX Alt Reverse Lunge To Y-Raise
Repeat Until Finisher: 30 Second Of Sumo Squat To Upright Row
