OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/10/24 2G Run Row
Treadmill / Rower - 23.5 Minutes
Round 1:
0.2 Miles Run (Pw 160m / 0.1 Miles @ 1 - 3%)
0.2 Miles Run @ 4% (Pw 160m / 0.1 Miles @ 4%+)
1 Minute All Out Row (200 - 300m+)
Round 2:
0.2 Miles Run (Pw 160m / 0.1 Miles @ 1 - 3%)
0.2 Miles Run @ 3% (Pw 160m / 0.1 Miles @ 4%+)
1 Minute All Out Row (200 - 300m+)
Round 3:
0.2 Miles Run (Pw 160m / 0.1 Miles @ 1 - 3%)
0.2 Miles Run @ 2% (Pw 160m / 0.1 Miles @ 3%+)
1 Minute All Out Row (200 - 300m+)
Bonus - Repeat Until Finisher:
0.4 Miles Run (Pw 320m / 0.2 Miles @ 1 - 3%)
1 Minute All Out Row (200 - 300m+)
Finisher: 1 Minute All Out Tread Or Row
Weight Floor
Block 1 - 5 Minutes Circuit
8 Each X TRX Cross Back Lunge
8 X TRX Squat To Y-Raise
8 X TRX Tricep Extension
Block 2 - 5 Minutes Rep & Recover
1 Minute To Do 10 Total X Alt Lateral Lunge, Recover When Done
1 Minute To Do 10 X Squat, Recover When Done
1 Minute To Do 10 Total X Alt Lateral Lunge, Recover When Done
1 Minute To Do 10 X Squat, Recover When Done
Buy-Out - Construct: 1 Minute Of Alt Lateral Lunge To Squat
Block 3 - 5 Minutes Rep & Recover
1 Minute To Do 10 X Hammer Curl, Recover When Done
1 Minute To Do 10 X Neutral Grip Shoulder Press, Recover When Done
1 Minute To Do 10 X Hammer Curl, Recover When Done
1 Minute To Do 10 X Neutral Grip Shoulder Press, Recover When Done
Buy-Out - Construct: 1 Minute Of Tall Kneeling Hammer Curl To Neutral Grip Shoulder Press
Block 4 - 4 Minutes Back To Back
10 Total X Low Plank Alt Wide Knee Drive
10 Total X Low Plank Alt Leg Lift, Rest
Repeat Until Finisher: 1 Minute Of Low Alt Wide Knee Drive To Leg Lift
