OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/27/23 2G
Treadmill/ Rower- 23.5 Minutes
Round 1:
0.1 Mile Push
0.1 Mile All Out
30 Second Walking Recovery
Transition To Rower
Set Countdown To 500m:
30 Second All Out Row + 10 X Speed Squat
Repeat Until 500m Is Completed
Transition To Treadmill
Round 2:
0.1 Mile Push
0.1 Mile All Out
45 Second Walking Recovery
0.1 Mile Push
0.1 Mile All Out
45 Second Walking Recovery
Transition To Rower
Set Countdown To 500m:
30 Second All Out Row + 10 Total X Alt Power Skip
Repeat Until 500m Is Completed
Transition To Treadmill
Round 3
0.1 Mile Push
0.1 Mile All Out
1 Minute Walking Recovery
0.1 Mile Push
0.1 Mile All Out
1 Minute Walking Recovery
0.1 Mile Push
0.1 Mile All Out
1 Minute Walking Recovery
Transition To Rower
Set Countdown To 500m:
30 Second All Out Row + 10 Total X Twist Hops
Repeat Until 500m Is Completed
Transition To Treadmill
Bonus: Tread @ Own Pace Until Finisher
Finisher: 30 Second All Out
Weight Floor
Block 1 - 7 Minutes
Back To Back - Strong & Stable:
12 X Goblet Squat
6 Each X Body weight Cross Back Lunge To Knee Raise, Rest
4 Each X TRX Single Arm Reach With Rotation
Block 2 - 6.5 Minutes
Back To Back - Strong & Stable:
12 X Chest Fly
6 Total X Push Up To Alt High Side Plank, Rest
8 Total X Alt Dead Bug With Press
Block 3 - 7 Minutes
Back To Back - Strong & Stable:
12 X Deadlift
6 Each X Body weight Single Leg Deadlift To Knee Raise
4 Each X Bird Dog To Crunch
Finisher: 30 Second Of Push Up To Alt High Side Plank
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