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Today's Orange Theory Workout Intel – Thursday 11/10/22 2G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 11/10/22 2G


Treadmill

Warmup

250m Push Row

10 X Step Out Squat

20 X High Knees



Rower Block 1 - 3 Minutes

100m All Out Row (Check Time)

15 Second Rack & Rest

Repeat Until Time



Treadmill Block 1

Goal Increase All Out Pace Throughout Block

30 Second Push

15 Second All Out

1 Minute Walking Recovery

15 Second Base

30 Second Push

15 Second All Out

1 Minute Walking Recovery

15 Second Base

30 Second Push

15 Second All Out

1 Minute Walking Recovery

15 Second Base

30 Second All Out



Rower Block 2 - 3 Minutes

100m All Out Row (Check Time)

15 Second Rack & Rest

Repeat Until Time


Treadmill Block 2

Goal Increase All Out Pace Throughout Block

30 Second Push

15 Second All Out

1 Minute Walking Recovery

15 Second Base

30 Second Push

15 Second All Out

1 Minute Walking Recovery

15 Second Base

30 Second Push

15 Second All Out

1 Minute Walking Recovery

15 Second Base

30 Second All Out



Weight Floor Block 1 - 3 Minutes Back To Back

Coach Call Out 1 Of The Following Exercises:

Quick Feet

Plank Jack

Quick Lateral Hops


Weight Floor Block 2 - 6.5 Minutes Back To Back - Load And Xplode

30 Second Of Goblet Squat

15 Second Of Squat Jumps

1 Minute Of Alt Side Plank

15 Second Transition

30 Second Of Goblet Squat

15 Second Of Squat Jumps

1 Minute Of Alt Side Plank

15 Second Transition

30 Second Of Goblet Squat

15 Second Of Squat Jumps

1 Minute Of Alt Side Plank

15 Second Transition

30 Second Of Lateral Hops



Weight Floor Block 3 - 3 Minutes Circuit

2 Rounds:

Partner A: 12 X Medicine Ball Jack Press

Partner B: Squat Hold Until Partner A Finishes

Swap

Repeat Until Time:

12 Total X Partner Back To Back Medicine Ball Torso Rotation & Pass

8 Total X Partner Knee Push Up Medicine Ball Pass


Weight Floor Block 4 - 6.5 Minutes Back To Back:Load & Xplode

30 Second Of Shoulder Press

15 Second Of Neutral Grip Push Press

1 Minute Of Deadbug

15 Second Transition

30 Second Of Shoulder Press

15 Second Of Neutral Grip Push Press

1 Minute Of Deadbug

15 Second Transition

30 Second Of Shoulder Press

15 Second Of Neutral Grip Push Press

1 Minute Of Deadbug

15 Second Transition


Finisher: 30 Second Of Squat Jump

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