OTFInsider.com Today's Orange Theory Workout Intel – Saturday 8/10/24 2G
Treadmill - 23.5 minutes
Goal: Improve Your 0.25 Mile Time Each Round
Round 1: 4.5 Minutes To Run 0.25 Mile - Power walker Half Distance, WR And Back To Base When Recovered
Round 2: 4.5 Minutes To Run 0.25 Miles - Power walker Half Distance, WR And Back To Base When Recovered
Round 3: 4.5 Minutes To Run 0.25 Miles - Power walker Half Distance, WR And Back To Base When Recovered
Round 4: 4.5 Minutes To Run 0.25 Miles - Power walker Half Distance, WR And Back To Base When Recovered
Round 5: 4.5 Minutes To Run 0.25 Miles - Power walker Half Distance, WR And Back To Base When Recovered
1 Minute All Out
Weight Floor - 16.5 Minutes Work & Active Recovery: Anchor
Round 1:
16 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
Anchor: 8 Total X Deep Squat To Alt Single Arm T-Spine Rotation To Stand
16 Total X Alt Bicycle Press
Anchor: 8 Total X Deep Squat To Alt Single Arm T-Spine Rotation To Stand
12 Each X Split Stance Deadlift
Anchor: 8 Total X Deep Squat To Alt Single Arm T-Spine Rotation To Stand
Round 2:
16 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
Anchor: 8 Total X High Plank To Pike With Alt Ankle Tap
16 Total X Alt Bicycle Press
Anchor: 8 Total X High Plank To Pike With Alt Ankle Tap
12 Each X Split Stance Deadlift
Anchor: 8 Total X High Plank To Pike With Alt Ankle Tap
Bonus: Repeat Non-Anchor Exercises Until Time Is Called
Rower - 5.5 Minutes Back To Back
Four Rounds:
200m / 150m / 100m / 50m Row
6 X High Pull With Power, Rest
If Finished Then Row Until Finisher:
1 Minute All Out Row Or
1 Minute Of High Pull With Power
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