Today's Orange Theory Workout Intel – Saturday 12/28/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 12/28/24 2G

Treadmill

Tread Block 1 - 7 Minutes

1 Minute Push @ 2%

1 Minute Base @ 1%

1 Minute Push @ 3%

1 Minute Base @ 1%

1 Minute Push @ 4%

1 Minute Base @ 1%

1 Minute All Out @ 1%

1 Minute Walking Recovery

Block 2 - 3 Minutes

30 Second Base @ 3%

30 Second Base @ 3.5%

30 Second Base @ 4%

30 Second Base @ 4.5%

30 Second Base @ 5%

30 Second All Out @ 5.5%

90 Second Walking Recovery

Block 3 - 7 Minutes

1 Minute Push @ 4%

1 Minute Base @ 1%

1 Minute Push @ 3%

1 Minute Base @ 1%

1 Minute Push @ 2%

1 Minute Base @ 1%

1 Minute All Out @ 1%

1 Minute Walking Recovery

Block 4 - 3 Minutes

30 Second Base @ 5.5%

30 Second Base @ 5%

30 Second Base @ 4.5%

30 Second Base @ 4%

30 Second Base @ 3.5%

30 Second All Out @ 3%

Rower / Weight Floor

Block 1 - 7 Minutes

Buy-In: 400m Push Row (Once Only)

Work & Active Recovery:

5 X Clean

5 X Front Squat (Explosive)

10 Total X Downdog With Alt Calf Stretch

Repeat Until Time Is Called

1 Minute Recovery

Block 2 - 3 Minutes Back To Back

30 Second Of Alt Step Down Squat (Low Bench)

30 Second Of High Plank Alt Up And Down (Hands On Low Bench)

30 Second Of Alt Step Down Squat (Low Bench)

30 Second Of High Plank Alt Up And Down (Hands On Low Bench)

30 Second Of Alt Step Down Squat (Low Bench)

30 Second Of High Plank Alt Up And Down (Hands On Low Bench)

90 Second Recovery

Block 3 - 7 Minutes

Buy-In: 400m Push Row (Once Only)

Work & Active Recovery:

5 X Neutral Grip Push Press

5 X Skier Swing

10 Total X Alt Lateral Shift (Hands On Floor)

Repeat Until Time Is Called

1 Minute Recovery

Block 4 - 3 Minutes Core Burn Out

30 Second Of Straight Arm Sit Up

30 Second Of Seated Knee Tuck

30 Second Of Straight Arm Sit Up

30 Second Of Seated Knee Tuck

30 Second Of Straight Arm Sit Up

Finisher: 30 Second Of Seated Knee Tuck