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
