OTFInsider.com Today's Orange Theory Workout Intel – Saturday 12/16/23 2G
Treadmill
Block 1
Goal: Maintain Your Push Pace
1 Minute Push
1 Minute Base
1 Minute Push @ 1.5%
1 Mi
nute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 2.5%
1 Minute Base
1 Minute Push @ 3%
1 Minute Base
1 Minute All Out
Check Distance
Block 2
Goal: Increase Your Push Pace As The Inclines Come Off
1 Minute Push @ 3%
1 Minute Base
1 Minute Push @ 2.5%
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 1.5%
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute All Out
Match Or Beat Your Distance From Block 1
Rower / Weight Floor - 23.5 Minutes Circuit: Member’s Choice Takeaway
Exercises:
8 Each X Balance Alt Bicep Curl
8 Each X Single Arm Lateral Shift
8 Each X Bird Dog Low Row (On Bench)
8 Each X Single Arm Rear Foot Elevated (Rfe) Split Squat
8 X Pullover
Round 1: All Exercises + 30 Sec All Out Row (100 - 200m+)
Round 2: Any Four Exercises + 30 Sec All Out Row (100 - 200m+)
Round 3: Any Three Exercises + 30 Sec All Out Row (100 - 200m+)
Round 4: Any Two Exercises + 30 Sec All Out Row (100 - 200m+)
Bonus: All Exercises As A Single Block
Finisher:
1 Minute Of Balance Alt Bicep Curls (30 Sec Each Side) Or
1 Minute Of Single Arm Lateral Shifts (30 Sec Search Side) Or
1 Minute Of Bird Dog Low Rows (30 Sec Each Side) Or
1 Minute Of Single Arm Rfe Split Squats (30 Sec Each Side) Or
1 Minute Of Pullovers
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