OTFInsider.com Today's Orange Theory Workout Intel – Friday 2/16/24 2G
Treadmill
Block 1
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
Block 2
1 Minute Push To All Out
30 Second All Out
90 Second Walking Recovery
1 Minute Push
30 Second All Out
75 Second Walking Recovery
1 Minute Base To Push
30 Second All Out
1 Minute Walking Recovery
1 Minute Base
30 Second All Out
Block 3
30 Second All Out
90 Second Walking Recovery
30 Second All Out
75 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
Weight Floor
Block 1 - 4 Minutes Circuit
5 Each X Single Arm Squat To Full Lateral Step Up
10 Total X High Plank Alt Low Row
Block 2 - 9.75 Minutes Work & Rest
10 / 8 / 6 / 4 X Low Row, Rest
10 / 8 / 6 / 4 X Dead Lift, Rest
10 / 8 / 6 / 4 X Bicep Curl To Shoulder Press, Rest
Rower - 7 Minutes Rep & Recover: Construct
Round 1 - 2 Minutes
30 Second All Out Row
90 Second - 8 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press
Recovery Row
Round 2 - 1.75 Minutes
30 Second All Out Row
75 Second - 6 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press
Recovery Row
Round 3 - 90 Seconds
30 Second All Out Row
1 Minute - 4 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press
Recovery Row
Round 4 - 75 Seconds
30 Second All Out Row
45 Second - 2 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press
Recovery Row
Finisher: 30 Second All Out Row
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