OTFInsider.com Today's Orange Theory Workout Intel – Sunday 5/28/23 2G ESP
Treadmill
Block 1
30 Second Base
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Base
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Base
30 Second Push
30 Second All Out
Block 2
1 Minute Base
30 Second Base @ 3%
30 Second Push @ 3%
1 Minute Base
30 Second Base @ 4%
30 Second Push @ 4%
1 Minute Base
30 Second Base @ 5%
30 Second Push @ 5%
Block 3
2 Minute Base
30 Second Push
2 Minute Base
30 Second Push
2 Minute Base
30 Second All Out
Rower / Weight Floor
Block 1 - 6.5 Minutes
30 Second All Out Row (100 - 150m) - Check Distance (Once Only)
Work & Rest:
8 Total X Speed Skater With Power, Rest
8 X Clean, Rest
8 X High Plank Alt Wide Step With Power, Rest
Block 2 - 6.5 Minutes
1 Minute All Out Row (Goal: Stay Within 50m Of Double Your Previous Distance - Once Only)
Work & Rest:
8 Each X Half Kneeling Single Arm Shoulder Press, Rest
8 Each X Split Squat With Rotation
Block 3 - 7.5 Minutes
2 Minute Push Row (Goal: Stay Within 100m Of Double Your Previous Distance - Once Only)
Back To Back - Repeat Until Finisher:
8 Each X Single Arm March In Place
16 Total X High Plank Alt Dumbbell Tap
8 X Double Crunch, Rest
Finisher: 30 Second Of Speed Skater With Power
