Today's Orange Theory Workout Intel – Sunday 8/11/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 8/11/24 2G

Treadmill - 23.5 Minutes

3 Minute Push

1 Minute Base

3 Minute Push

1 Minute Base

2 Minute Power Walk @ 6%+

1 Minute Base

2 Minute Power Walk @ 6%+

1 Minute Base

2 Minute Power Walk @ 6%+

1 Minute Base

1 Minute All Out

45 Second Walking Recovery

1 Minute All Out

45 Second Walking Recovery

1 Minute All Out

45 Second Walking Recovery

1 Minute All Out

Rower / Weight Floor Block - 23 Minutes

Part 1 - Endurance: 2 Rounds Back To Back:

12 - 16 Total X Goblet Alt Lateral Shift

12 - 16 Each X Split Stance Single Arm Low Row, Rest

Member’s Choice: 300m Push Row Or Begin Part 2

Part 2 - Strength: 2 Rounds Back To Back:

6 - 10 X Two Handed Single Dumbbell Squat

6 - 10 Each X Single Arm Close Grip Chest Press, Rest

Member’s Choice: 300m Push Row Or Begin Part 3

Part 3 - Power: 2 Rounds Back To Back:

4 - 8 Each X Single Arm Hip Hinge Swing

4 - 8 Each X Half Kneeling Single Arm Shoulder Press (Explosive), Rest

Repeat Exercises Only Until Finisher:

1 Minute All Out Row Or

30 Second Each Of Single Arm Hip Hinge Swing