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Today's Orange Theory Workout Intel – Friday 7/14/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 7/14/23 2G


Treadmill

Tread Block 1

30 Second Base To Push

30 Second Push

30 Second Push To All Out

90 Second Base

45 Second Base To Push

45 Second Push

45 Second Push To All Out

90 Second Base

1 Minute Base To Push

1 Minute Push

1 Minute Push To All Out

45 Second All Out

Check Distance



Block 2

1 Minute Base To Push

1 Minute Push

1 Minute Push To All Out

90 Second Base

45 Second Base To Push

45 Second Push

45 Second Push To All Out

90 Second Base

30 Second Base To Push

30 Second Push

30 Second Push To All Out

45 Second All Out

Match Or Beat Your Distance From Block 1


Rower / Weight Floor

Block 1- 10.5 Minutes

2 Rounds Of Work & Rest:

6 Each X Single Arm Split Squat (Slow), Rest

6 X Overhead Tricep Extension (Slow), Rest

6 X Reverse Fly (Slow), Rest

2 Rounds Of Rack & Rest:

200m All Out Row (0:30 - 1:00)

If Finished Then Repeat Exercises At A Standard Tempo



Block 2 - 10.5 Minutes

2 Rounds Of Work & Rest:

6 X Sumo Deadlift (Slow), Rest

6 X Pullover (Slow), Rest

6 X Bent Arm Lateral Raise (Slow), Rest

2 Rounds Of Rack & Rest:

45 Second All Out Row (150 - 250m+)

If Finished Then Repeat Exercises At A Standard Tempo Until Finisher

Finisher: 45 Second Of Sumo Deadlift

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