OTFInsider.com Today's Orange Theory Workout Intel – Friday 6/23/23 2G
Repeat of Tuesday 6/6/23 2G
Treadmill /Rower
Block 1 - 5 Minutes
Repeat Until Time Called, Accumulating Distance On The Rower
20 Stroke Push Row
Transition To Treadmill
30 Second Push
Transition To Rower
Check Distance On Rower
Block 2
15 Second Push To All Out
45 Second Push
30 Second Walking Recovery
15 Second Push To All Out
45 Second Push
30 Second Walking Recovery
15 Second Push To All Out
45 Second Push
Block 3 - 5 Minutes
Repeat Until Time Called, Accumulating Distance On The Rower
20 Stroke Push Row
Transition To Treadmill
30 Second Push
Transition To Rower
Check Distance On Rower, Match Or Beat Your Distance From Block 1
Block 4
15 Second Push To All Out
45 Second Push
30 Second Walking Recovery
15 Second Push To All Out
45 Second Push
30 Second Walking Recovery
15 Second Push To All Out
45 Second Push
30 Second Walking Recovery
30 Second All Out
Weight Floor
Block 1 - 5 Minutes Circuit
12 Total X High Plank Alt Wide Step With Power
6 Each X Forward Lunge With Chop
6 Each X High Plank Lateral Reach
Block 2 - Xplode And Load
15 Second Froggers
45 Second Sumo Squat
30 Second Recovery
15 Second Froggers
45 Second Sumo Squat
30 Second Recovery
15 Second Froggers
45 Second Sumo Squat
Block 3 - 5 Minutes Circuit
12 Total X Alt Deadbug With Press
12 Total X Bear Plank Alt Low Row
Block 4 - Xplode And Load
15 Second Low Row (Explosive Tempo)
45 Second TRX Low Row
30 Second Recovery
15 Second Low Row (Explosive Tempo)
45 Second TRX Low Row
30 Second Recovery
15 Second Low Row (Explosive Tempo)
45 Second TRX Low Row
30 Second Recovery
Finisher: 30 Second Froggers
