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Today's Orange Theory Workout Intel – Friday 6/7/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 6/7/24 2G


Treadmill / Rower - 23 Minutes

1 Minute Push

1 Minute Push To All Out

1 Minute All Out

30 Second Walking Recovery

30 Second All Out, Check Distance

 

90 Second To Transition To Rower

2.5 Minute Row For Time, Check Distance

90 Second To Transition To Treadmill

 

1 Minute Push

1 Minute Push To All Out

1 Minute All Out

30 Second Walking Recovery

30 Second All Out, Check Distance

 

90 Second To Transition To Rower

2.5 Minute Row For Time, Check Distance

90 Second To Transition To Treadmill

 

1 Minute Push

1 Minute Push To All Out

1 Minute All Out

30 Second Walking Recovery

30 Second All Out, Check Distance

 



Weight Floor

Block 1 - 4 Minutes Work & Rest

8 X Low Band Squat, Rest

8 X Low Band Low Row, Rest

 

Block 2 - 2.5 Minutes Tempo Triplet

6 X Close Grip Chest Press (Slow)

6 X Close Grip Chest Press

Close Grip Chest Press Hold Aslongap, Rest




 

Block 3 - 4 Minutes Work & Rest

8 X Low Band Single Dumbbell Good Morning, Rest

8 Each X Low Band Single Leg Hold With Single Arm Shoulder Press

 

Block 4 - 2.5 Minutes Tempo Triplet

6 X Bicep Curl (Slow)

6 X Bicep Curl

Bicep Curl Hold As long as posible, Rest

 



Block 5 - 4 Minutes

4 Rounds Back To Back:

8 / 6 / 4 / 2 Total X Push Up To Alt High Side Plank

8 / 6 / 4 / 2 Total X Sit Up With Alt Rotation

Bonus: Low Plank Hold

 

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