OTFInsider.com Today's Orange Theory Workout Intel – Thursday 9/14/23 2G
Treadmill
Block 1
30 Second Push
90 Second Base
45 Second Push
90 Second Base
1 Minute Push
90 Second Base
75 Second Push
90 Second Base
90 Second Push
Block 2
90 Second Push
1 Minute Base
75 Second Push
1 Minute Base
1 Minute Push
1 Minute Base
45 Second Push
1 Minute Base
30 Second Push
45 Second Wr
30 Second All Out
Rower / Weight Floor - 22.75 Minutes
2 Rounds - Work & Rest:
12 X Low Row (Seated On Bench), Rest
12 X Close Grip Chest Press, Rest
200m Ao Row (0:30 - 1:00) - Only Only
2 Rounds - Work & Rest:
12 X Sumo Squat, Rest
12 X Sumo Deadlift, Rest
200m Ao Row (0:30 - 1:00) - Once Only
2 Rounds - Burnout:
12 X Mid Band Knee Tuck
6 Each X Mid Band Low Side Plank Leg Lift
12 Total X Mid Band High Plank Alt Toe Tap, Rest
200m Ao Row (0:30 - 1:00) - Once Only
If Finished Then Repeat Exercises Only Until Finisher: 30 Second Increase Intensity On The Exercise You Are On
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