OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 10/10/23 2G
Rower Block 1
90 Second Row For Distance (300 - 500m+)
Check Distance
Treadmill Block 1
4.5 Minutes Run For Distance @ 10%
Every 0.15 Miles Decrease Incline By 1%
Bonus When Reaching 1% 0.15 Mile All Out + 150m All Out Row
Rower Block 2
90 Second Row For Distance (300 - 500m+)
Match Or Beat Your Distance From Block 1
Treadmill Block 2
4.5 Minutes Run For Distance @ The Incline You Finished On From Block 1
Every 0.15 Miles Decrease Incline By 1%
Bonus When Reaching 1% Incline: 0.15 Mile All Out + 150m All Out Row
Rower Block 3
90 Second Row For Distance (300 - 500m+)
Match Or Beat Your Previous Best Distance
Treadmill Block 3
4.5 Minutes Run For Distance @ The Incline You Finished On From Block 2
Every 0.15 Miles Decrease Incline By 1%
Bonus When Reaching 1% Incline: .15 Mile All Out + 150m All Out Row
Finisher: 30 Second All Out On Either Treadmill Or Rower
Weight Floor
Block 1 - 1.5 Minutes
Back To Back Tempo Couplet:
8 / 6 / 4 / 2 X Clean To Front Squat
8 / 6 / 4 / 2 X Squat Hold With Hammer Curl
Complete Four Rounds And Then Low Plank Until Time Is Called
Block 2 - 4.5 Minutes Circuit
6 Each X Split Stance Deadlift
6 Each X Lateral Lunge To Knee Raise
6 Each X Bird Dog With Lateral Toe Tap
12 Total X Bicycle Crunch
Block 3 - 1.5 Minutes
Start Where You Left Off
Back To Back Tempo Couplet:
8 / 6 / 4 / 2 X Clean To Front Squat
8 / 6 / 4 / 2 X Squat Hold With Hammer Curl
Complete Four Rounds And Then Low Plank Until Time Is Called
Block 4 - 4.5 Minutes Circuit
6 Each X Split Stance Deadlift
6 Each X Lateral Lunge To Knee Raise
6 Each X Bird Dog With Lateral Toe Tap
12 Total X Bicycle Crunch
Block 5 - 1.5 Minutes
Start Where You Left Off
Back To Back Tempo Couplet:
8 / 6 / 4 / 2 X Clean To Front Squat
8 / 6 / 4 / 2 X Squat Hold With Hammer Curl
Complete Four Rounds And Then Low Plank Until Time Is Called
Block 6 - 4.5 Minutes Circuit
6 Each X Split Stance Deadlift
6 Each X Lateral Lunge To Knee Raise
6 Each X Bird Dog With Lateral Toe Tap
12 Total X Bicycle Crunch
Finisher: 30 Second Of Clean To Front Squat Or Squat Hold With Hammer Curl
