Today's Orange Theory Workout Intel – Sunday 12/8/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 12/8/24 2G

Treadmill / Rower – 23  Minutes

Goal: Choose Your Intensity On The Treadmill, Increase Intensity On The Rower Each Round

Round 1:

0.5 Mile Run

25 X Speed Squat

250m Push To All Out Row

Round 2:

0.4 Mile Run

20 X Speed Squat

200m All Out Row (0:30 - 1:00)

Round 3:

0.3 Mile Run

15 X Speed Squat

150m All Out Row (0:22 - 0:45)

Round 4:

0.2 Mile Run

10 X Speed Squat

100m All Out Row (0:15 - 0:30)

Round 5:

0.1 Mile Run

5 X Speed Squat

50m All Out Row (0:07 - 0:15)

Bonus:

Tread Or Row Until Finisher: Choose Steady Or Intervals

Finisher: 30 Sec All Out Tread Or Row

Weight Floor

Block 1 - 17.5 Minutes

Back To Back:

5 Each X Low Bench Single Arm Step Down Reverse Lunge

10 Total X Alt Sumo Deadlift, Rest

5 Each X Trx Single Arm Squat Reach With Rotation

Back To Back:

10 X High Row

10 X Chest Fly, Rest

10 X Straight Arm Situp

Block 2 - 4 Minutes Back To Back

10 X High Plank Pull Through

10 X Bridge, Rest

Repeat Until Finisher: 30 Sec Of High Plank Pull Through Or 30 Sec Of Bridge