Today's Orange Theory Workout Intel – Monday 8/19/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 8/19/24 2G

Treadmill 

Block 1 - 19 minutes

3 minute push

90 second base

2.5 minute push

90 second base

2 minute push

90 second base

90 second push

90 second base

1 minute push

90 second base

30 second push

1 minute ALL OUT

Block 2 - 2.5 minutes

30 second ALL OUT

30 second WALKING RECOVERY

30 second ALL OUT

30 second WALKING RECOVERY

30 second ALL OUT

Rower / Weight Floor

Block 1 - circuit member’s choice takeaway - 19 minutes

Exercises:

8 x TRX pull up

8 x TRX chest press (explosive)

8 each x TRX single arm reach with rotation

8 each x forward lunge with chop

8 each x balance alt bicep curl

8 x hip hinge swing

Round 1: all exercises + 20 stroke ALL OUT row (160 - 240m+)

Round 2: Choose any 5 exercises + 20 stroke ALL OUT row (160 - 240m+)

Round 2: Choose any 4 exercises + 20 stroke ALL OUT row (160 - 240m+)

Round 2: Choose any 3 exercises + 20 stroke ALL OUT row (160 - 240m+)

Round 2: Choose any 2 exercises + 20 stroke ALL OUT row (160 - 240m+)

Bonus: Repeat all exercises only until time is called

Block 2 - 2.5 minutes

30 second of squat to press (count, check reps)

30 second recovery

30 second of squat to press (count, check reps)

30 second recovery