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Today's Orange Theory Workout Intel – Tuesday 10/10/23 2G

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


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