OTFInsider.com Today's Orange Theory Workout Intel – Friday 4/19/24 2G ESP
Repeat of 4/2/24 2G ESP
Treadmill
Block 1
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
Block 2
45 Second Base @ 6 - 8%
45 Second Base @ 5 - 7%
45 Second Base @ 4 - 6%
45 Second Base @ 3 - 5%
45 Second Base @ 2 - 4%
45 Second All Out @ 1%
45 Second Walking Recovery
45 Second All Out @ 1%
45 Second Walking Recovery
45 Second All Out @ 6 - 8%
Block 3
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
Rower / Weight Floor
Block 1 - 7 Minutes Circuit
300m Push Row (Once Only, Check Time)
Repeat Until Time Is Called:
12 Total X Alt Lateral Lunge
12 X Reverse Fly
12 X TRX - Rollout
Block 2 - 7.5 Minutes Circuit
300m Push Row (22 Strokes / Minute)
Repeat Until Time Is Called:
6 - 10 Total X Goblet Alt Forward Lunge With Torso Rotation
6 - 10 Each X High Plank Single Arm Reverse Fly
Block 3 - 6.25 Minutes Circuit
300m All Out Row (0:45 - 1:30, Check Time)
Repeat Until Finisher:
6 X Clean
10 Total X Lateral Hop Over
5 Each X Full Lateral Step Up
Finisher: 30 Second Of Clean Or 30 Second Of Lateral Hop Over
