OTFInsider.com Today's Orange Theory Workout Intel – Friday 12/29/23 2G Switch
Treadmill Block 1
30 Second Push
1 Minute Base
30 Second Push
1 Minute Base
30 Second Push
30 Second All Out
Treadmill Block 2
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
15 Second All Out
Transition To Floor
Weight Floor Block 1 - 4 Minutes Load & Xplode
8 X Squat To Press
4 - 8 X Sit To Squat Jump, Rest
Transition To Rower When Time Called
Rower Block 1 - 5.5 Minutes Work & Active Recovery
8 Each X Single Arm Split Stance Dead Lift
200m Base Row
Transition To Treadmill When Time Called
Treadmill Block 3
30 Second Push
1 Minute Base
30 Second Push
1 Minute Base
30 Second Push
30 Second All Out
Treadmill Block 4
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
15 Second All Out
Transition To Floor
Weight Floor Block 2 - 4 Minutes Load & Xplode
8 Total X Reciprocating Chest Press
4 - 8 Total X Side To Side Push Up (Explosive), Rest
Transition To Rower When Time Called
Rower Block 2 - 5.5 Minutes Work & Active Recovery
8 Each X Single Arm Split Squat
200m Base Row
Repeat Until Finisher: 15 Second All Out Row
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