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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