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Today's Orange Theory Workout Intel – Monday 5/29/23 2G “Choose Your Own Adventure”

OTFInsider.com Today's Orange Theory Workout Intel – Monday 5/29/23 2G “Choose Your Own Adventure”


Treadmill / Rower - 23 Minutes

Start On The Treadmill And Pick A Distance Challenge Before Moving To The Row Challenges.

Each Distance Can Be Only Done Once.

Goal: Complete As Many Rounds As Possible


Tread Challenges:

A: 0.25 Mile Push To All Out

B: 0.5 Mile Push

C: 0.75 Mile Base To Push

D: 1 Mile Base


Row Challenges:

A: 250m Push To Ao Row

B: 500m Push Row

C: 750m Base To Push Row

D: 1000m Base Row

If Finished Then Just Alternate Between Tread And Rower Until Time Called

Finisher: 30 Second All Out On Either Treadmill Or Rower



Weight Floor

Block 1 - 1.5 Minutes Back To Back

1 / 2 / 3 / 4 / 5 / 6 X High Plank Jack

1 / 2 / 3 / 4 / 5 / 6 X Plank Pop

1 / 2 / 3 / 4 / 5 / 6 X Squat Jump

Check And Remember Reps


Block 2 - 4 Minutes Rep & Recover

1 Min To Do 12 X Trx Bridge Row

1 Min To Do 12 Each X Side Plank Dip

1 Min To Do 12 X Trx Bridge Row

1 Min To Do 12 Each X Side Plank Dip


Block 3 - 2 Minutes Back To Back

Goal: Match Or Beat Your Previous Rep Count

1 / 2 / 3 / 4 / 5 / 6 X High Plank Jack

1 / 2 / 3 / 4 / 5 / 6 X Plank Pop

1 / 2 / 3 / 4 / 5 / 6 X Squat Jump

Check And Remember Reps


Block 4 - 4 Minutes Rep & Recover

1 Min To Do 6 X Push Up To High Plank To Low Plank

1 Min To Do 12 Total X Alt Forward Lunge With Torso Rotation

1 Min To Do 6 X Push Up To High Plank To Low Plank

1 Min To Do 12 Total X Alt Forward Lunge With Torso Rotation


Block 5 - 2.5 Minutes Back To Back

Goal: Match Or Beat Your Previous Rep Count

1 / 2 / 3 / 4 / 5 / 6 X High Plank Jack

1 / 2 / 3 / 4 / 5 / 6 X Plank Pop

1 / 2 / 3 / 4 / 5 / 6 X Squat Jump

Check And Remember Reps


Block 6 - 4.5 Minutes Rep & Recover

Member’s Choice:

1 Min To Do 12 X Trx Bridge Row

1 Min To Do 12 Each X Side Plank Dip

1 Min To Do 12 X Trx Bridge Row

1 Min To Do 12 Each X Side Plank Dip


Or, Recover When Done

1 Min To Do 12 Total X Alt Forward Lunge With Torso Rotation

1 Min To Do 6 X Push Up To High Plank To Low Plank

1 Min To Do 12 Total X Alt Forward Lunge With Torso Rotation


Finisher: Member’s Choice - 30 Second High Plank Jack Or Plank Pop Or Squat Jump


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