OTFInsider.com Today's Orange Theory Workout Intel – Friday 4/5/24 2G
Treadmill
Block 1
30 Second Push
45 Second Base
30 Second Push
45 Second All Out
Block 2
45 Second All Out
45 Second Walking Recovery
30 Second Push
45 Second Base
30 Second Push
45 Second All Out
Block 3
45 Second All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
30 Second Push
45 Second Base
30 Second Push
45 Second All Out
Block 4
45 Second All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
30 Second Push
45 Second Base
30 Second Push
45 Second All Out
Rower - Block 1
30 Second Push Row @ 24 Strokes / Minute
45 Second Base @ 24 Strokes / Minute
30 Second Push @ 24 Strokes / Minute
45 Second All Out @ 24 Strokes / Minute
Weight Floor - Block 1 - 11 Minutes
2 Rounds Back To Back Unload / Load / Xplode:
8 X Mid Band Good Morning
5 X Mid Band Deadlift
8 X Mid Band Bridge (Explosive), Rest
2 Rounds Back To Back Unload / Load / Xplode:
8 X TRX - Low Row
8 X Low Row
8 Each X Single Arm Low Row (Explosive), Rest
If Finished Then Repeat All Exercises As A Single Block
Weight Floor - Block 2 - 3.75 Minute Circuit
8 Each X Low Band Bird Dog Single Arm Glide
8 X Low Band Back Extension
Rower - Block 2
30 Second Push Row @ 24 Strokes / Minute
45 Second Base @ 24 Strokes / Minute
30 Second Push @ 24 Strokes / Minute
45 Second All Out @ 24 Strokes / Minute