OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/6/23 2G
Weight Floor -
Block 1: 5 minutes
8x goblet sumo squat
High plank crossover knee drive
Block 2: 5 minutes
8x reverse grip low row
High plank crossover knee drive
Block 3: 5 minutes
5x single leg reverse lunge (5 on each side, 10 total)
High plank crossover knee drive
Block 4: 5 minutes
10x shoulder press
High plank crossover knee drive
Finish this block with 30s increased intensity of whichever exercise you are on.
Treadmill / Rower – Run Row
Block 1: 5 Minutes
350m push row
Run for distance @ 2.5%
Block 2: 5 Minutes
350m push row
Run for distance @ 2%
Block 3: 5 Minutes
350m push row
Run for distance @ 1.5%
Block 4: 5 Minutes
350m push row
Run for distance @ 1%
Finish this block with a 30s all out
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