OTFInsider.com Today's Orange Theory Workout Intel – Thursday 8/17/23 2G Mile Benchmark
Treadmill - Block 1
30 Second Push
30 Second Walking Recovery
30 Second Push To All Out
30 Second Walking Recovery
30 Second All Out
Transition To Floor
Weight Floor - Block 1
30 Second Butt Kicks
30 Second 1-2-3 Knee Drive Combo
30 Second Butt Kicks
30 Second 1-2-3 Knee Drive Combo
30 Second Lateral Bound To Squat Jump
Transition To Treadmill
Treadmill / Rower Block 2 - 14 Minutes
Reset Treadmill
1 Mile Benchmark Run
Record Time
Repeat Until Time Called:
150m Row
0.1 Mile Run
Transition To Floor
Weight Floor - Block 2 - 14 Minutes
2 Rounds Circuit - Superset:
8 Each X High Plank Single Arm Reverse Fly
12 X Chest Fly
2 Rounds Circuit - Superset:
8 Each X Single Arm Neutral Grip Step Down
8 Each X Single Leg Deadlift To Knee Raise
Repeat Exercises As A Single Block When Finished
Transition To Treadmill
Treadmill - Block 3
30 Second Push
30 Second Walking Recovery
30 Second Push To All Out
30 Second Walking Recovery
30 Second All Out
Transition To Floor
Weight Floor - Block 3
30 Second High Plank Shoulder Tap
30 Second Superheroes
30 Second High Plank Shoulder Tap
30 Second Superheroes
30 Second High Plank Knee Drive
