Today's Orange Theory Workout Intel – Saturday 8/10/24 2G

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