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
