Today's Orange Theory Workout Intel – Friday 8/23/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 8/23/24 2G

Repeat of 8/8/24 2G

Treadmill - 23.5 Minutes

2 Minute Base

90 Second Push (PW @ 6%+)

2 Minute Base

90 Second PW @ 12%

2 Minute Base

90 Second Push (PW @ 6%+)

2 Minute Base

90 Second PW @ 12%

2 Minute Base

90 Second Push (PW @ 6%+)

2 Minute Base

90 Second PW @ 12%

2 Minute Base

30 Second All Out (PW @ 10%+)

Rower / Weight Floor

Block 1 - 17.5 Minutes

3 Rounds Back To Back:

5 X Goblet Squat (Explosive)

5 Each X Full Lateral Step Up To Knee Raise (Explosive), Rest

3 Rounds Back To Back:

5 X Clean

5 X Neutral Grip Push Press, Rest

3 Rounds Back To Back:

5 X Plank Pop

5 X Power Pushup, Rest

3 Rounds 20 Stroke Build:

10 Stroke Push Row

10 Stroke All Out Row (80 - 120m+) Check Distance, Rest

Bonus: Choose Your Favourite Exercises And Repeat Until Time Is Called

Block 2 - 4.5 Minutes Back To Back

4 X TRX Y-Raise

6 X TRX Squat To High Row

8 Total X TRX Alt Jump Lunge, Rest

Repeat Until Finisher:

30 Second Of Plank Pop Or

30 Second Of Power Push Up