Today's Orange Theory Workout Intel – Monday 11/18/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/18/24 2G

Treadmill - 23 Minutes

1 Minute Push

30 Second Base

30 Second All Out

30 Second Walking Recovery

30 Second Base

1 Minute Push

45 Second Base

30 Second All Out

45 Second Walking Recovery

45 Second Base

1 Minute Push

1 Minute Base

30 Second All Out

1 Minute Walking Recovery

1 Minute Base

1 Minute Push

75 Second Base

30 Second All Out

75 Second Walking Recovery

75 Second Base

1 Minute Push

90 Second Base

30 Second All Out

90 Second Walking Recovery

90 Second Base

30 Second All Out

Rower / Weight Floor

Block 1 - 14 Minutes

Two Rounds Work & Active Recovery:

5 Each X Single Arm Shoulder Press (Explosive), Seated

5 X Sit To Squat Jump

5 Each X Lateral Step Down Toe Tap

400m Push Row (Just Once), Check Time

Two Rounds Work & Active Recovery:

5 Each X Split Stance Single Arm Low Row

10 Total X Speed Skater With Power

10 Total X High Plank Alt Wide Step With Rotation

Bonus: Repeat Exercises Only

75 Second Break Between Blocks

Block 2 - 7.75 Minutes

Buy-In: 400m Push Row (Just Once), Check Time

Repeat Until Finisher - Work & Active Recovery:

5 Each X Single Arm Chest Press (Explosive)

10 Total X Lateral Hop Overs

10 X Hinge And Reach

Finisher:

30 Second Of Sit To Squat Jump Or

30 Second Of Speed Skater With Power Or

30 Second Of Lateral Hop Overs