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Today's Orange Theory Workout Intel – Saturday 11/16/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 11/16/24 2G


Treadmill

Block 1 - 8 Minutes 

2 Minute Push

1 Minute Base

90 Second Push

1 Minute Base

1 Minute Push

1 Minute Base

30 Second All Out

90 Second Walking Recovery

 



Block 2 - 7 Minutes 

90 Second Base @ 4%

1 Minute Base @ 1%

1 Minute Base @ 5%

1 Minute Base @ 1%

30 Second Base @ 6%

1 Minute Base @ 1%

1 Minute Base @ 6%

90 Second Walking Recovery

 

Block 3 - 5 Minutes 

1 Minute All Out  

90 Second Walking Recovery

45 Second All Out  

75 Second Walking Recovery

30 Second All Out



Rower / Weight Floor

Block 1 - 8 Minutes Back To Back 

400m Push Row

6 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest

Repeat Until Time Is Called

90 Second Recovery

 

Block 2 - 7 Minutes Work & Rest 

5 Each X Step Down Reverse Lunge, Rest

10 Total X Alt Bicycle Press, Rest

10 X Pullover, Rest

90 Second Recovery

 



Block 3 -5 Minutes Work & Rest 

6 Total X Alt 90 Degree Pop Squat, Rest

6 X High Plank Jack To Decline Pushup, Rest

6 X Straight Arm Sit-Up, Rest

Repeat Until Finisher:

30 Second Of Alt 90 Degree Pop Squat Or 

30 Second Of High Plank Jack To Decline Pushup Or 

30 Second Of Straight Arm Sit-Up

 

 

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