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Today's Orange Theory Workout Intel – Thursday 4/20/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 4/20/23 2G


Treadmill

Block 1

1 Minute All Out

30 Second Walking Recovery

45 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

15 Second All Out



Block 2

30 Second Push

15 Second Surge (Increase Speed Over Push)

30 Second Push

15 Second Surge (Increase Speed Over Push)

30 Second Push

15 Second Surge (Increase Speed Over Push)

30 Second Push

15 Second All Out


Block 3

1 Minute All Out

30 Second Walking Recovery

45 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

15 Second All Out


Block 4

30 Second Push

15 Second Surge (Increase Speed Over Push)

30 Second Push

15 Second Surge (Increase Speed Over Push)

30 Second Push

15 Second Surge (Increase Speed Over Push)

30 Second Push

15 Second All Out


Block 5

1 Minute All Out

30 Second Walking Recovery

45 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

15 Second All Out



Weight Floor - Block 1 - Rep & Recover

1 Minute Of Alt Step Out Squat

30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done

45 Second Of Alt Transverse Goblet Squat

30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done

30 Second Of Alt Tall Kneeling To Squat

30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done

15 Second Speed Squats


Rower Block 1 - 3 Minutes

6 / 8 / 10 / 12 X Goblet Squat

100m Base Row

Repeat, Adding 2 To The Rep Count Each Time


Weight Floor Block 2 - 4 Minutes

10 X Coach’s Choice Of Squat

16 X Bicycle Press



Rower Block 2 - 3 Minutes

6 / 8 / 10 / 12 X Sumo Squat

100m Base Row

Repeat, Adding 2 To The Rep Count Each Time


Weight Floor Block 3 - Rep & Recover

1 Minute Of Alt Step Out Squat

30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done

45 Second Of Alt Transverse Goblet Squat

30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done

30 Second Of Alt Tall Kneeling To Squat

30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done

Finisher: 15 Second Of Speed Squats


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