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Today's Orange Theory Workout Intel – Monday 7/8/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 7/8/24 2G


Treadmill / Rower – 23.5 Minutes

Round 1:

0.1 Mile @ 3% (Power Walkers Half @ 3%+)

0.1 Mile @ 6% (Power Walkers Half @ 6%+)

0.1 Mile @ 9% (Power Walkers Half @ 9%+)

0.1 Mile @ 12% (Power Walkers Half @ 12%+)

0.1 Mile @ 15% (Power Walkers Half @ 15%)

Walking Recovery Until Ready For Row

100m All Out Row

 



Round 2:

0.1 Mile @ 2% (Power Walkers Half @ 2%+)

0.1 Mile @ 4% (Power Walkers Half @ 4%+)

0.1 Mile @ 6% (Power Walkers Half @ 6%+)

0.1 Mile @ 8% (Power Walkers Half @ 8%+)

0.1 Mile @ 10% (Power Walkers Half @ 10%+)

Walking Recovery Until Ready For Row

100m All Out Row

 

Round 3:

0.1 Mile @ 1% (Power Walkers Half @ 1-3%)

0.1 Mile @ 2% (Power Walkers Half @ 4%+)

0.1 Mile @ 3% (Power Walkers Half @ 5%+)

0.1 Mile @ 4% (Power Walkers Half @ 6%+)

0.1 Mile @ 5% (Power Walkers Half @ 7%+)

Walking Recovery Until Ready For Row

100m All Out Row

 

When Done, Tread Or Row For Time Until Finisher: 30 Second All Out (Power Walkers @ 10%+) Or 30 Second All Out Row

 



Weight Floor

Block 1 - 8 Minutes Work & Rest

12 - 16 Total X Bicycle Press, Rest

6 - 8 Each X Forward Lunge With Chop, Rest

12 - 16 X Trx Pull Up

 

Block 2 - 8 Minutes Work & Rest

12 - 16 Total X Goblet Alt Lateral Shift, Rest

12 - 16 Total X Alt Hammer Curl, Rest

12 - 16 X Two Handed Single Dumbbell Squat, Rest

 



Block 3 - 4.5 Minutes Work & Rest

40 Second Of Straight Leg Raise, 20 Second Rest

40 Second Of Low Plank Hip Rocks, 20 Second Rest

40 Second Of Straight Leg Raise, 20 Second Rest

40 Second Of Low Plank Hip Rocks, 20 Second Rest

Finisher: 30 Second Of Straight Leg Raise Or 30 Second Of Low Plank Hip Rocks

 

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