OTFInsider.com Today's Orange Theory Workout Intel – Friday 11/17/23 2G
Treadmill
30 Second Base
30 Second Base @ 2%
30 Second Base @ 3%
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Push @ 6%
90 Second Walking Recovery —> Base
30 Second Base @ 2%
30 Second Base @ 3%
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Push @ 6%
90 Second Walking Recovery —> Base
30 Second Base @ 3%
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Push @ 6%
90 Second Walking Recovery —> Base
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Push @ 6%
90 Second Walking Recovery —> Base
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Push @ 6%
90 Second Walking Recovery —> Base
30 Second Base @ 6%
30 Second Push @ 6%
90 Second Walking Recovery —> Base
30 Second Push
30 Second All Out
Rower / Weight Floor
Block 1 - 12 Minutes
Back To Back Tempo Triplet:
10 Total X Squat To Alt Single Arm Shoulder Press With Upward Rotation
15 Second Squat Hold
5 X Squat, Rest
150m All Out Row (0:22 - 0:45), Check And Remember Time
Back To Back Tempo Triplet:
10 X Hollow Hold Close Grip Chest Press
15 Second Hollow Hold
5 X Chest Press, Rest
Block 2 - 10 Minutes
Back To Back Tempo Triplet:
10 X TRX High Row To Low Row
15 Second TRX High Row Hold
5 X TRX High Row, Rest
Back To Back Tempo Triplet:
10 X Straight Leg Raise To Crunch
15 Second Crunch Hold With Scissors
5 X Double Crunch, Rest
Repeat Until Finisher: 30 Second Of Double Crunch
