Today's Orange Theory Workout Intel – Friday 11/22/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 11/22/24 2G

Repeat of 11/6/24 2G

Treadmill

Tread Block 1 - 6.75 Minutes

1 Minute Base @ 5% (Power Walkers 7%+)

1 Minute Base @ 1%

1 Minute Base @ 6% (Power Walkers 8%+)

1 Minute Base @ 1%

1 Minute Base @ 7% (Power Walkers 9%+)

1 Minute Base @ 1%

45 Second All Out (Power Walkers 10%+)

75 Second Walking Recovery

Tread Block 2 - 6.75 Minutes

1 Minute Base @ 4% (Power Walkers 6%+)

1 Minute Base @ 1%

1 Minute Base @ 5% (Power Walkers 7%+)

1 Minute Base @ 1%

1 Minute Base @ 6% (Power Walkers 8%+)

1 Minute Base @ 1%

45 Second All Out (Power Walkers 10%+)

75 Second Walking Recovery

Tread Block 3 - 6.75 Minutes

1 Minute Base @ 3% (Power Walkers 5%+)

1 Minute Base @ 1%

1 Minute Base @ 4% (Power Walkers 6%+)

1 Minute Base @ 1%

1 Minute Base @ 5% (Power Walkers 7%+)

1 Minute Base @ 1%

45 Second All Out (Power Walkers 10%+)

Rower / Weight Floor

Block 1 – 18.5 Minutes Work & Rest

12 – 16 Total X Alt Full Step Up, Rest

12 – 16 Total X Alt Step Back Low Row, Rest

12 – 16 X Bridge, Rest

12 – 16 Total X Seated Reciprocating Shoulder Press, Rest

500m Push Row, Rest

30 Second To Grab Mini Band And Set Up For Your Core Blast

Block 2 - 3.75 Minutes Work & Rest

45 Second X Low Band Bear Step

15 Second Recovery

45 Second X Low Band With Dumbbell Crunch Hold With Scissors

15 Second Recovery

45 Second X Low Band Bear Step

15 Second Recovery

Finisher: 45 Second X Low Band With Dumbbell Crunch Hold With Scissors