OTFInsider.com Today's Orange Theory Workout Intel – Friday 3/8/24 2G
Treadmill
Block 1
2 Minute Push
1 Minute Base
2 Minute Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
Block 2
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
Block 3
30 Second Push
1 Minute Base
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
Rower / Weight Floor
Block 1 - 8.25 Minutes
Buy-In: 2 Minute Push Row (26 Strokes / Minute) - Check & Remember Distance (Once Only)
Circuit - Repeat Until Time Called:
8 Total X Alt Sumo Deadlift
12 Total X Alt Bicycle Press
8 Each X High Plank Single Arm Low Row (Using Low Bench)
Block 2 - 6.25 Minutes
Goal: Match Or Beat Half Your Previous Distance
Buy-In: 1 Minute Push Row (24 Strokes / Minute) - Check & Remember Distance (Once Only)
Circuit - Repeat Until Time Called:
8 Total X Alt Forward Lunge With Torso Rotation
8 X Pullover
8 Each X High Plank Abduction
Block 3 - 5.25 Minutes
Goal: Match Or Beat Half Your Previous Distance
Buy-In: 30 Second Push Row (22 Strokes / Minute) - Check Distance (Once Only)
Circuit - Repeat Until Finisher:
8 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
8 X Decline Push Up
12 X Knee Tuck
Finisher: 30 Second Alt High Plank Single Arm Low Row Or Alt High Plank Abduction Or Knee Tuck
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