OTFInsider.com Today's Orange Theory Workout Intel – Monday 9/11/23 2G
Treadmill
Block 1 - 2.75 Minutes
2.75 Minute Run For Distance @ 8%
Check Distance
Block 2 - 2.75 Minutes
2.75 Minute Run For Distance @ 6%
Match Or Beat Your Distance From Block 1
Block 3 - 2.75 Minutes
2.75 Minute Run For Distance @ 4%
Match Or Beat Your Previous Best Distance
Block 4 - 2.75 Minutes
2.25 Minute Run For Distance @ 2%
30 Second All Out
Match Or Beat Your Previous Best Distance
Rower
Block 1 - 2.75 Minutes
50m All Out Row
10 X Medicine Ball Squat To Bicep Curl
10 X Medicine Ball Jack Press
Repeat Until Time Is Called
Block 2 - 2.75 Minutes
100m All Out Row
2 Rounds Of:
8 X Medicine Ball Squat To Bicep Curl
8 X Medicine Ball Jack Press
If Finished Then Row Until Time Is Called
Block 3 - 2.75 Minutes
150m All Out Row
2 Rounds Of:
6 X Medicine Ball Squat To Bicep Curl
6 X Medicine Ball Jack Press
If Finished Then Row Until Time Is Called
Block 4 - 2.75 Minutes
200m All Out Row
2 Rounds Of:
4 X Medicine Ball Squat To Bicep Curl
4 X Medicine Ball Jack Press
If Finished Then Row Until Finisher: 30 Second All Out Row
Weight Floor - 14 Minutes Circuit
Increase Rep Count By 2 Each Round
4 / 6 / 8 / 10 / 12 X Burpee
4 / 6 / 8 / 10 / 12 X Hand Release Push Up
4 / 6 / 8 / 10 / 12 X Tap Squat
4 / 6 / 8 / 10 / 12 X Seated Hammer Curl To Neutral Grip Shoulder Press
4 / 6 / 8 / 10 / 12 Total X Front Loaded Alt Reverse Lunge
Finisher: 30 Second Of High Plank Alt Knee Drive
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