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Today's Orange Theory Workout Intel – Sunday 9/29/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 9/29/24 2G


Repeat of 9/14/24 2G


Treadmill 

Block 1 - 2 Minutes

30 Second Base To Push

30 Second Push

30 Second Push To All Out

30 Second All Out

 



Treadmill / Rower - 20 Minutes

Part 1:

1 Min All Out (Pw 10%+)

Walking Recovery Until Ready

1 Min All Out (Pw 10%+)

Walking Recovery Until Ready For Row

20 Stroke All Out Row (160 - 240m+), Rest

20 Stroke All Out Row (160 - 240m+)

 

Part 2:

45 Second All Out (Pw 10%+)

Walking Recovery Until Ready

45 Second All Out (Pw 10%+)

Walking Recovery Until Ready For Row

15 Stroke All Out Row (120 - 180m+), Rest

15 Stroke All Out Row (120 - 180m+)

 

Part 3:

30 Second All Out (Pw 10%+)

Walking Recovery Until Ready

30 Second All Out (Pw 10%+)

Walking Recovery Until Ready For Row

10 Stroke All Out Row (80 - 120m+), Rest

10 Stroke All Out Row (80 - 120m+)

Part 4:

15 Second All Out (Pw 10%+)

Walking Recovery Until Ready

15 Second All Out (Pw 10%+)

Walking Recovery Until Ready For Row

5 Stroke All Out Row (40 - 60m+), Rest

5 Stroke All Out Row (40 - 60m+)

Bonus: Tread Or Row Until Finisher

Finisher: 30 Second All Out (Pw 10%+ For Tread) On Whichever Station You Are On

 



Weight Floor

Block 1 - 11 Minutes

Two Rounds Work & Rest Load & Xplode:

8 Each X Reverse Lunge To Full Step Up To Knee Drive, Rest

10 Total X Lateral Hop Over, Rest

Two Rounds Work & Rest Load & Xplode:

8 X Close Grip Chest Press, Rest

10 Total X Pushup (Explosive) To Alt High Side Plank, Rest

Bonus: Repeat All Exercises As A Single Block

 



Block 2 - 11 Minutes

Two Rounds Work & Rest Load & Xplode:

8 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest

10 Total X Squat Jack With Alt Floor Tap, Rest

Two Rounds Work & Rest Load & Xplode:

8 Each X Split Stance Single Arm Low Row, Rest

10 Total X Alt Low Row (Explosive), Rest

 

Bonus: Repeat All Exercises As A Single Block Until Finisher:

30 Second Of Lateral Hop Over Or

30 Second Of Pushup (Explosive) To Alt High Side Plank Or

30 Second Of Squat Jack With Alt Floor Tap Or

30 Second Of Alt Low Row (Explosive)

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