Today's Orange Theory Workout Intel – Monday 9/2/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 9/2/24 2G

Treadmill - 14 Minutes

90 second push

1 minute base

90 second push

1 minute base

90 second push

1 minute base

1 minute push

1 minute base

1 minute push

1 minute base

1 minute push

1 minute base

30 second ALL OUT

Rower - 14 minutes

Three rounds:

300m push row

10 x medicine ball squat

Three rounds:

200m ALL OUT row

10 x medicine ball front press

Three rounds:

100m ALL OUT row

10 x medicine ball squat to front press

Bonus - row until finisher: 30 second ALL OUT row

Weight Floor - 14 minutes

Part 1:

Three rounds - back to back superset:

8 total x goblet alt forward lunge with torso rotation

8 x single dumbbell good morning

Rest after third round

Three rounds - back to back superset:

8 total x alt shoulder press

8 x high row

Rest after third round

Three rounds - back to back superset:

8 total x bridge hold march in place

8 x sit up with knee tuck

Rest after third round

Part 2:

Three rounds - back to back superset:

6 total x goblet alt forward lunge with torso rotation

6 x single dumbbell good morning

Rest after third round

Three rounds - back to back superset:

6 total x alt shoulder press

6 x high row

Rest after third round

Three rounds - back to back superset:

6 total x bridge hold march in place

6 x sit up with knee tuck

Rest after third round

Bonus - repeat all exercises at 4 reps until finisher:

30 second of alt shoulder press OR

30 second of sit up with knee tuck