OTFInsider.com Today's Orange Theory Workout Intel – Thursday 11/24/22 3G
Treadmill
Block 1
30 Second Push
30 Second Base
30 Second All out
30 Second Walking recovery
30 Second Push
30 Second All out
Block 2
45 Second Push
30 Second Base
45 Second All out
30 Second Walking recovery
45 Second Push
45 Second All out
Block 3
1 Minute Push
30 Second Base
1 Minute All out
30 Second Walking recovery
1 Minute Push
1 Minute All out
Rower
Block 1 - 3 Minutes
Repeat: 30 Second Push Row + 6 Each X Single Leg Medicine Ball Shoulder Press
Last 30 Second All out Row
Block 2 - 4 Minutes
Repeat: 45 Second Push Row + 6 Each X Static Split Squat With Medicine Ball Front Press
Last 45 Second All out Row
Block 3 - 5 Minutes
Repeat: 1 Minute Pus Row + 6 Each X Medicine Ball Overhead With Single Leg Calf Raise
Last 1 Minute All out Row
Weight Floor - 14.5 Minutes
4 Rounds Of Back To Back Super Set:
8 / 6 / 4 / 2 X Chest Press To Reach
8 / 6 / 4 / 2 X Tricep Extension, Rest
4 Rounds Of Back To Back Super Set:
8 / 6 / 4 / 2 X Sumo Deadlift
8 / 6 / 4 / 2 X Sumo Goblet Squat, Rest
4 Rounds Of Back To Back Super Set:
8 / 6 / 4 / 2 X High Row
8 / 6 / 4 / 2 X Bicep Curl, Rest
Finisher: 30 Second Of Tall Kneel To Squat, 30 Second Of Squat Jump
