OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/14/23 2G
Treadmill - Block 1
1 Minute Push
1 Minute All Out
45 Second Walking Recovery
1 Minute All Out
45 Second Walking Recovery
1 Minute All Out
Rower - Block 1
2.5 Minute Row For Distance, Check Distance
Treadmill - Block 2
1 Minute Push
45 Second All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
45 Second All Out
Rower - Block 2
2.5 Minute Row For Distance, Match Or Beat Your Distance From Block 1
Treadmill - Block 3
1 Minute Push
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
Weight Floor
Block 1 - 5.5 Minutes
3 Rounds Back To Back:
8 / 6 / 4 Each X Single Arm Clean To Front Squat
8 Total X Low Plank Alt Leg Lift, Rest
Bonus: Sprinter Sit-Up , Rest As Needed
Block 2 - 2.5 Minutes
3 Rounds Back To Back:
8 / 6 / 4 X Dumbbells Burpee
8 X High Row
Bonus: Low Plank Jack , Rest As Needed
Block 3 - 4.75 Minutes
3 Rounds Back To Back:
8 / 6 / 4 Each X Goblet Reverse Lunge To Single Leg Knee Drive
8 X Pushup, Rest
Bonus: Sprinter Sit-Up , Rest As Needed
Block 4 - 2.5 Minutes
3 Rounds Back To Back:
8 / 6 / 4 X Dumbbells Burpee
8 X High Row
Bonus: Low Plank Jack , Rest As Needed
Block 5 - 4 Minutes
3 Rounds Back To Back:
8 / 6 / 4 Each X Single Arm High Pull With Power
8 Total X Alt Step Out Squat (Bodyweight), Rest
Bonus: Sprinter Sit-Up , Rest As Needed
Finisher: 30 Second Of Sprinter Sit-Ups
