OTFInsider.com Today's Orange Theory Workout Intel – Thursday 8/10/23 2G
Treadmill
Block 1
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute All Out
Block 2
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
50 Second All Out
1 Minute Walking Recovery
50 Second All Out
1 Minute Walking Recovery
40 Second All Out
1 Minute Walking Recovery
40 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
20 Second All Out
1 Minute Walking Recovery
20 Second All Out
Weight Floor
Block 1 - 6 Minute Circuit
10 X Low Band Reverse Fly
10 X Low Band Bridge
10 Each X Low Band Low Side Plank Leg Lift
Block 2 - 15.6 Minutes
Back To Back - Unilateral Drop Set:
6 - 10 X Goblet Reverse Lunge - Heavy (L)
Goblet Reverse Lunge - Light (L), Rest
6 - 10 X Goblet Reverse Lunge - Heavy (R)
Goblet Reverse Lunge - Light (R), Rest
Back To Back - Unilateral Drop Set:
6 - 10 X Single Arm Low Row - Heavy (L)
Single Arm Low Row - Light (L), Rest
6 - 10 X Single Arm Low Row - Heavy (R)
Single Arm Low Row - Light (R), Rest
Back To Back - Unilateral Drop Set:
6 - 10 X Single Arm Single Leg Lateral Step Up - Heavy (L)
Single Arm Single Leg Lateral Step Up - Light (L), Rest
6 - 10 X Single Arm Single Leg Lateral Step Up - Heavy (R)
Single Arm Single Leg Lateral Step Up - Light (R), Rest
Back To Back - Unilateral Drop Set:
6 - 10 X Half Kneeling Single Arm Shoulder Press - Heavy (L)
Half Kneeling Single Arm Shoulder Press - Light (L), Rest
6 - 10 X Half Kneeling Single Arm Shoulder Press - Heavy (R)
Half Kneeling Single Arm Shoulder Press - Light (R), Rest
Finisher Last 20 Seconds Increase Intensity:
Goblet Reverse Lunge Or
Single Arm Low Row Or
Single Arm Single Leg Lateral Step Up Or
Half Kneeling Single Arm Shoulder Press
