OTFInsider.com Today's Orange Theory Workout Intel – Friday 11/25/22 2G
Treadmill
Block 1
45 Second Power Walk @ 15%
45 Second Power Walk @ 14%
45 Second Power Walk @ 13%
45 Second All Out
1 Minute Walking Recovery
45 Second Power Walk @ 12%
45 Second Power Walk @ 11%
45 Second Power Walk @ 10%
45 Second All Out
1 Minute Walking Recovery
45 Second Power Walk @ 9%
45 Second Power Walk @ 8%
45 Second Power Walk @ 7%
45 Second All Out
Block 2
45 Second Power Walk @ 7%
45 Second Power Walk @ 8%
45 Second Power Walk @ 9%
45 Second All Out
1 Minute Walking Recovery
45 Second Power Walk @ 10%
45 Second Power Walk @ 11%
45 Second Power Walk @ 12%
45 Second All Out
1 Minute Walking Recovery
45 Second Power Walk @ 13%
45 Second Power Walk @ 14%
45 Second Power Walk @ 15%
45 Second All Out
Rower / Weight Floor
Block 1 - 11 Minutes
Buy-In (Once Only):
45 Second Base - Push Row
45 Second Push Row
45 Second Push - All Out Row
45 Second All Out Row
2 Rounds Back To Back:
6 - 10 X TRX Hamstring Curl
6 - 10 X Bridge, Rest
2 Rounds Back To Back:
6 - 10 X Bicep Curl
6 - 10 X TRX Pull Up, Rest
If Finished Then Repeat All Exercises At 6 - 10 Reps
Block 2 - 11 Minutes
Buy-In (Once Only):
45 Second Base - Push Row
45 Second Push Row
45 Second Push - All Out Row
45 Second All Out Row
2 Rounds Back To Back:
6 - 10 Each X Lateral Lunge
6 - 10 Total X Reciprocating Row, Rest
2 Rounds Back To Back:
6 - 10 Total X High Plank Pull Through
6 - 10 Total X Lean Back With Twist, Rest
If Finished Then Repeat All Exercises At 6 - 10 Reps
Finisher: 45 Second Heisman
