OTFInsider.com Today's Orange Theory Workout Intel – Sunday 9/3/23 2G
Treadmill
Block 1
2.5 minute tread for distance
Check distance
Block 2
3 minute tread for distance @ 2%
Match or beat your distance from block 1
Block 3
3.5 minute tread for distance @ 3%
Match or beat your previous best distance
Block 4
4 minute tread for distance @ 4%
Match or beat your previous best distance
Block 5
4.5 minute tread for distance, last 30 sec is All Out @ 5%
Match or beat your previous best distance
Rower / Weight Floor
Block 1 - 12 minutes
2 rounds:
Back to back - load and xplode:
6 x step down reverse lunge (L)
6 x reverse lunge to single leg hop (L), rest
6 x step down reverse lunge (R)
6 x reverse lunge to single leg hop (R), rest
6 each x high plank abduction
500m push row (once only)
If finished then repeat exercises until time called
Block 2 - 10 minutes
2 rounds:
Back to back - load and xplode:
6 x chest press
6 x full burpee to plank jack
12 x bridge
500m push row (once only)
If finished then repeat exercises until finisher: 30 sec of full burpee to plank jack
Comments