OTFInsider.com Today's Orange Theory Workout Intel – Saturday 1/20/24 2G
Treadmill - Block 1 - 10.5 Minutes
90 Second Base
30 Second Surge
90 Second Base
30 Second Surge
90 Second Base
30 Second Surge
90 Second Base
45 Second Push
15 Second Surge
45 Second Push
15 Second Surge
45 Second Push
15 Second Surge
Rower / Weight Floor Block 1 - 10.5 Minutes
2 Rounds:
6-10 X TRX Roll Outs
6-10 X TRX Single Leg Squat, One Side
6-10 X TRX High Row, Rest
On The Second Round, Do The Single Leg Squat On The Other Side
When Done With 2 Rounds Of The TRX Exercises, Do 6-10 Total X Single Leg V-Ups And Then Head Over
To The Rower For A 150m All Out Row
Repeat Until Time Is Called
Treadmill Block 2 - 10.5 Minutes
45 Second Push
15 Second Surge
45 Second Push
15 Second Surge
45 Second Push
15 Second Surge
90 Second Base
30 Second Surge
90 Second Base
30 Second Surge
90 Second Base
30 Second Surge
1 Minute Base
30 Second All Out
Aim To Match Or Beat The Distance From Tread Block 1
Rower / Weight Floor Block 2 - 10.5 Mins
2 Rounds:
6-10 X High To Low Chop, One Side
6-10 X Kneeling To Stand With Weight At Shoulder, One Side
6-10 X Split Stance Single Arm High Row, One Side, Rest
Do The First Round All On One Side, Rest, And Then Do To The Second Round On The Other Side
When Done With 2 Rounds Of The Dumbbell Exercises, Do 6-10 Total X Double Leg V-Ups.
Repeat Until Finisher, Which Is 30 Secs Of Double Leg V-Ups
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