OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/8/22 2G
Treadmill
Block 1
45 Second Push
30 Second Base
30 Second All Out
30 Second Walking Recovery
45 Second Push
30 Second Base
30 Second All Out
30 Second Walking Recovery
45 Second Push
30 Second Base
30 Second All Out
30 Second Walking Recovery
45 Second Push
30 Second Base
30 Second All Out
Block 2
30 Second Power Walk @ 1 - 3%
30 Second Power Walk Add 1 - 2% Incline
30 Second Power Walk Add 1 - 2% Incline
30 Second Power Walk Add 1 - 2% Incline
30 Second Power Walk Add 1 - 2% Incline
30 Second Power Walk Add 1 - 2% Incline
30 Second Power Walk Add 1 - 2% Incline
30 Second Power Walk Add 1 - 2% Incline
Tread Block 3
30 Second All Out
30 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
1 Min Walking Recovery
30 Second All Out
75 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
30 Second All Out
Rower - Block 1
45 Second Of Alt Reverse Lunge
30 Second Transition To Rower
30 Second All Out Row
30 Second Rest
45 Second Of Bicep Curl
30 Second Transition To Rower
30 Second All Out Row
30 Second Rest
45 Second Of Front Squat
30 Second Transition To Rower
30 Second All Out Row
30 Second Rest
45 Second Of Shoulder Press
30 Second Transition To Rower
30 Second All Out Row
Weight Floor
Block 1 - 4 Minutes
4 Min Core Blast
10 X Bicycle Crunch
10 X Leg Raise
10 X Plank Jack
Repeat Until Last Minute And Then 1 Min Low Plank Hold
Block 2 - 8 Minutes
5 Rounds Of Circuit:
20 X High Plank Alt Knee Drive
10 / 8 / 6 / 4 / 2 X Alt Reverse Lunge To Bicep Curl To Front Squat To Shoulder Press
Bonus: Crunch Hold With Over Unders
Finisher: 30 Second Of Alt Reverse Lunge Or Bicep Curl Or Front Squat Or Shoulder Press
