OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/21/22 2G
Treadmill
Block 1
2 Minute Push
1 Minute Base
90 Second Push
1 Minute Base
1 Minute Push
1 Minute Base
30 Second All Out
Block 2
90 Second Base @ 4%
1 Minute Base
1 Minute Base @ 5%
1 Minute Base
30 Second Base @ 6%
1 Minute Base
1 Minute Base @ 6%
Block 3
1 Minute All Out
75 Second Walking Recovery
45 Second All Out
90 Second Walking Recovery
30 Second All Out
Rower / Weight Floor
Block 1 - 8 Minutes
Buy-In: 600m Base Row
Back To Back:
12 X Trx High Row
6 Each X Trx Cross Back Lunge, Rest
Block 2 - 7 Minutes
Buy-In: 300m Push Row 22 - 24 Strokes / Minute
Work & Rest:
6 - 10 X Seated Shoulder Press, Rest
6 - 10 X Sumo Squat, Rest
Block 3 - 5 Minutes
Buy-In: 150m All Out Row
Work & Rest:
4 - 8 X Power Push Up, Rest
4 - 8 X Bench Tap Jump Squat, Rest
Finisher: 30 Second Low Plank
