OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/14/22 2G “Capture the Flag”
Treadmill
Block 1
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
1 Minute All Out
Weight Floor
Block 1 - 10 Minutes Circuit
12 / 10 / 8 / 6 - TRX Squat To High Row
12 / 10 / 8 / 6 - TRX Bicep Curl
12 / 10 / 8 / 6 Total - Low Plank Alt Wide Knee Drive
12 / 10 / 8 / 6 - Back Extension To Lat Pulldown
Repeat, Decreasing Reps By 2 Each Round
Run / Row Block - 23 Minutes - Do Not Reset Monitor
Exercises:
12 - Medicine Ball Squat To Press
12 Total - Medicine Ball Lateral Lunge
12 - Medicine Ball Double Crunch
Tread Distance 1: 0.2 Miles
Tread Distance 2: 0.15 Miles
Tread Distance 3: 0.1 Miles
For The Run / Row:
Partner A starts on Rowers While Partner B Does Floor Exercises And Tread 1
Partner B Swaps With Partner A Who Does Floor Exercises And Tread 1 While Partner B Rows
Partner A Swaps With Partner B Who Does Floor Exercises And Tread 2 While Partner A Rows
Partner B Swaps With Partner A Who Does Floor Exercises And Tread 2 While Partner B Rows
Repeat Until Time:
Partner A Swaps With Partner B Who Does Floor Exercises And Tread 3 While Partner A Rows
Partner B Swaps With Partner A Who Does Floor Exercises And Tread 3 While Partner B Rows
Finisher: 30 Sec All Out Row Or Treadmill
