Today's Orange Theory Workout Intel – Sunday 4/14/24 2G Run/Row

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 4/14/24 2G Run/Row

Treadmill / Rower - 23.5 Minutes

Goal Is To Get As Many Rounds As Possible, Choose Your Own Tread Intensity But Maintain All Out Pace On The Row

Green: 2 Rounds

Orange: 4 Rounds

Red: 6 Rounds+

Round 1:

0.7 Mile Run

100m All Out Row

Round 2:

0.6 Mile Run

100m All Out Row

Round 3:

0.5 Mile Run

100m All Out Row

Round 4:

0.4 Mile Run

100m All Out Row

Round 5:

0.3 Mile Run

100m All Out Row

Round 6:

0.2 Mile Run

100m All Out Row

Round 7:

0.1 Mile Run

100m All Out Row

Bonus: Tread Until Finisher

Finisher: 45 Second All Out Tread Or Rower (Which Ever Station You Are On)

Weight Floor

Block 1 - 6.75 Minutes

Back To Back - Unilateral Drop Set:

5 X Single Arm Split Squat (Heavy) (L)

Single Arm Split Squat (Lighter) (L), Rest

5 X Single Arm Split Squat (Heavy) (R)

Single Arm Split Squat (Lighter) (R), Rest

10 X TRX Rollout

Block 2 - 6.75 Minutes

Back To Back - Unilateral Drop Set:

5 X Seated Single Arm Shoulder Press (Heavy) (L)

Seated Single Arm Shoulder Press (Lighter) (L), Rest

5 X Seated Single Arm Shoulder Press (Heavy) (R)

Seated Single Arm Shoulder Press (Lighter) (R), Rest

5 Each X TRX Single Arm Reach With Rotation

Block 3 - 6.75 Minutes

Back To Back - Unilateral Drop Set:

5 X Single Arm Low Row (Heavy) (L)

Single Arm Low Row (Lighter) (L), Rest

5 X Single Arm Low Row (Heavy) (R)

Single Arm Low Row (Lighter) (R), Rest

5 Each X TRX Lateral Leg Lift

Repeat Until Finisher:

45 Second Of Squat Or

45 Second Of Shoulder Press Or

45 Second Of Low Row