OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 1/23/24 2G
Treadmill - Block 1 - 8 Mins
1 Minute Push
1 Minute Base
90 Second Push
1 Minute Base
2 Minute Push
1 Minute Base
30 Second All Out
Rower / Weight Floor - Block 1 - 8 Mins
14 X TRX Single Leg Deadlift (7 On Each Side)
14 X TRX Chest Press
14 X TRX Low Row, Rest
300m Push Row
Repeat Until Time Is Called
Treadmill - Block 2 - 6.5 Mins
1 Minute Push @ 1%
1 Minute Base @ 1%
1 Minute Push @ 2%
1 Minute Base @ 1%
1 Minute Push @ 4%
1 Minute Base @ 1%
30 Second All Out @ 1%
Aim To Maintain The Push Pace Throughout The Block
Rower / Weight Floor - Block 2 - 6.5 Mins
10 X Alternating Single Leg Deadlift
10 X Alternating Chest Press
10 X Half Kneeling Single Arm Low Row (5 On Each Side), Rest
250m Strength Row (22-24 Stroke/Min)
Repeat Until Time Is Called
Treadmill - Block 3 - 5 Mins
30 Second All Out
30 Second Walking Recovery
30 Second All Out
60 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
30 Second All Out
Rower / Weight Floor - Block 3 - 5 Mins
200m All Out Row Once
4 X Burpees (Of The High Plank Alternating Low Row Variety),
Rest,
Repeat Burpees Until Finisher
Finisher: 30 Second Alternating Chest Press
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