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Today's Orange Theory Workout Intel – Monday 10/9/23 2G

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


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