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Today's Orange Theory Workout Intel – Sunday 6/4/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 6/4/23 2G


Treadmill /Rower - 23 Minutes

1000m Row, Every 250m Do 10 X Squats, Check Time

Transition To Treadmill

Base Tread For Half The Time It Took To Do The 1000m Row

Transition To Rower

800m Row, Every 200m Do 10 X Squats, Check Time

Transition To Treadmill

Base Tread For Half The Time It Took To Do The 800m Row

Transition To Rower

600m Row, Every 150m Do 10 X Squats, Check Time

Transition To Treadmill

Base Tread For Half The Time It Took To Do The 600m Row

Transition To Rower

400m Row, Every 200m Do 10 X Squats, Check Time

Transition To Treadmill

Base Tread For Half The Time It Took To Do The 400m Row

Bonus: Tread Or Row Until Time For Finisher

Finisher: 45 Second All Out Row Or Treadmill



Weight Floor

Block 1 - 6.75 Minutes

2 Rounds Work & Rest Unilateral

30 Second Single Leg Single Arm Shoulder Press (L)

15 Second Rest

30 Second Single Leg Single Arm Shoulder Press (R)

15 Second Rest

2 Rounds Work & Rest Unilateral

30 Second Split Squat With Rotation (L)

15 Second Rest

30 Second Split Squat With Rotation (R)

15 Second Rest

Buy-Out: 45 Second High Plank Alt Shoulder Tap To Hip Tap



Block 2 - 6.75 Minutes

2 Rounds Work & Rest Unilateral

30 Second Half Kneeling Single Arm Lateral Raise (L)

15 Second Rest

30 Second Half Kneeling Single Arm Lateral Raise (R)

15 Second Rest

2 Rounds Work & Rest Unilateral

30 Second Single Arm Chest Fly (L)

15 Second Rest

30 Second Single Arm Chest Fly (R)

15 Second Rest

Buy-Out: 45 Second High Plank Alt Shoulder Tap To Hip Tap

Floor Block 3 - 6.75 Minutes

2 Rounds Work & Rest Unilateral

30 Second Split Stance High Row To Low Row (L)

15 Second Rest

30 Second Split Stance High Row To Low Row (R)

15 Second Rest

2 Rounds Work & Rest Unilateral

30 Second Single Arm Lateral Lunge (L)

15 Second Rest

30 Second Single Arm Lateral Lunge (R)

15 Second Rest

Finisher: 45 Second High Plank Alt Shoulder Tap To Hip Tap


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