OTFInsider.com Today's Orange Theory Workout Intel – Saturday 5/4/24 2G
Treadmill
Block 1
1 Minute Push
15 Second All Out
1 Minute Walking Recovery
45 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Push
45 Second All Out
1 Minute Walking Recovery
15 Second Push
1 Minute All Out
Block 2
1 Minute Push
15 Second All Out
1 Minute Walking Recovery
45 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Push
45 Second All Out
1 Minute Walking Recovery
15 Second Push
1 Minute All Out
Rower
30 Second Push Row
1 Minute Base Row
45 Second Push Row
75 Second Base Row
1 Minute All Out Row
Weight Floor
Block 1 - 17.5 Minutes
Two Rounds:
Back To Back Unilateral Construct:
8 X Half Kneeling Single Arm Shoulder Press (L)
8 X Front Loaded Single Arm Cross Back Lunge (L)
8 X Front Loaded Single Arm Cross Back Lunge To Shoulder Press (L), Rest
8 X Half Kneeling Single Arm Shoulder Press (R)
8 X Front Loaded Single Arm Cross Back Lunge (R)
8 X Front Loaded Single Arm Cross Back Lunge To Shoulder Press (R), Rest
8 X Tricycle
Two Rounds:
Back To Back Construct:
8 X Pullover
8 X Bridge
8 X Pullover To Bridge, Rest
8 Total X High Plank Alt Superhero
When Done Pick Your Favourite Construct Or Core Exercise To Repeat
Block 2 - Rep & Recover Deconstruct
30 Second Of Pushup To High Plank Jack
1 Minute To Do:
6 X Knee Tricep Pushup
12 X Low Plank Jack
Recover When Done
45 Second Of Pushup To High Plank Jack
75 Second To Do:
6 X Knee Tricep Pushup
12 X Low Plank Jack
Recover When Done
Finisher: 1 Minute Of Pushup To High Plank Jack
