OTFInsider.com Today's Orange Theory Workout Intel – Monday 10/23/23 2G
Treadmill
Block 1
45 Second Push
30 Second Push To All Out
1 Minute All Out
1 Minute Walking Recovery
45 Second Push
30 Second Push To All Out
45 Second All Out
1 Minute Walking Recovery
45 Second Push
30 Second Push To All Out
30 Second All Out
1 Minute Walking Recovery
45 Second Push
30 Second Push To All Out
15 Second All Out
Block 2
45 Second Base
30 Second Push
15 Second All Out
1 Minute Walking Recovery
1 Minute Base
30 Second Push
15 Second All Out
1 Minute Walking Recovery
75 Second Base
30 Second Push
15 Second All Out
1 Minute Walking Recovery
90 Second Base
30 Second Push
15 Second All Out
Rower / Weight Floor
Block 1 - 10.5 Minutes
3 Rounds:
150m All Out Row (0:22 - 0:45) - Count And Remember Strokes
12 X Low Band Neutral Grip Shoulder Press
When Done, Burnout:
12 Total X Mid Band Bridge Hold With Alt Walkout
6 Each X Mid Band Single Leg Bridge
12 X Mid Band Bridge
Block 2 - 10.5 Minutes
3 Rounds:
150m All Out Row (0:22 - 0:45) - Count And Remember Strokes
6 Each X Low Band Reverse Lunge With Torso Rotation
When Done, Burnout:
12 Total X TRX Alligators
12 X Reverse Fly
12 Total X Reciprocating Rows
Finisher: 15 Second Increase Intensity Of The Exercise You Are On
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