OTFInsider.com Today's Orange Theory Workout Intel – Monday 10/9/23 2G
Treadmill
2 Minute Base
2 Minute Base To Push
2 Minute Push
90 Second Base
90 Second Base To Push
90 Second Push
75 Second Base
75 Second Base To Push
75 Second Push
1 Minute Base
1 Minute Base To Push
1 Minute Push
45 Second Base
45 Second Base To Push
45 Second Push
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Base
30 Second Base To Push
1 Minute All Out
Rower / Weight Floor
Block 1 - 10.5 Minutes
3 Rounds:
200m All Out Row (0:30 - 1:00) - Decrease Row By 50m Each Round
Work & Rest - Cluster Set:
6 - 10 X Tap Squat To Bicep Curl, 10 Second Rest
Incline Bench Bicep Curl, Rest
Work & Rest - Cluster Set:
6 - 10 X Sit Up To Stand To Shoulder Press, 10 Second Rest
Shoulder Press, Rest
If Finished Then Complete All Exercises As A Single Block
Block 2 - 10.5 Minutes
3 Rounds:
200m All Out Row (0:30 - 1:00) - Decrease Row By 50m Each Round
Work & Rest - Cluster Set:
6 - 10 Total X Alt Reverse Lunge To Upright Row, 10 Second Rest
Upright Row, Rest
Work & Rest - Cluster Set:
6 - 10 X Chest Fly To Tricep Extension, 10 Second Rest
Tricep Extension, Rest
If Finished Then Complete All Exercises As A Single Block Until Time For Finisher:
1 Minute Of Incline Bench Bicep Curl Or
1 Minute Of Shoulder Press Or
1 Minute Of Upright Row Or
1 Minute Of Tricep Extension
