OTFInsider.com Today's Orange Theory Workout Intel – Thursday 5/9/24 2G
Treadmill
Block 1
2 Minute Push
1 Minute Base
90 Second Push
1 Minute Base
1 Minute Push
1 Minute Base
30 Second All Out
Block 2
90 Second Base @ 4% (Power Walkers 6%+)
1 Minute Base
1 Minute Base @ 6% (Power Walkers 8%+)
1 Minute Base
30 Second Base @ 8% (Power Walkers 10%+)
1 Minute Base
1 Minute Base @ 6% (Power Walkers 8%+)
Block 3
1 Minute All Out
75 Second Walking Recovert
45 Second All Out
90 Second Walking Recovert
30 Second All Out
Rower / Weight Floor
Block 1 - 8 Minutes Back To Back
400m Push Row
6 X Single Dumbbell Deadlift To Sumo Squat, Rest
Block 2 - 7 Minutes Work & Rest
5 Each X Step Down Reverse Lunge, Rest
10 Total X Alt Bicycle Press, Rest
10 X Pullover, Rest
Block 3 - 5 Minutes Work & Rest
6 Total X Alt 90 Degree Pop Squat, Rest
6 X High Plank Jack To Decline Push Up, Rest
6 X Straight Arm Sit Up, Rest
Repeat Until Finisher:
30 Second Of Alt 90 Degree Pop Squat Or
30 Second Of High Plank Jack To Decline Push Up Or
30 Second Of Straight Arm Sit Up
