Today's Orange Theory Workout Intel – Tuesday 10/31/23 2G Hell Week #8 “Wanna Play A Game”
OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 10/31/23 2G Hell Week #8 “Wanna Play A Game”
Each of the Five blocks has a trick (high incline / high reps) or treat (no incline, low reps) buy-in. Play rock, paper, scissors with the coach; trick (coach wins) or a treat (member wins). 90 seconds of walking recovery between blocks.
Treadmill
Block 1
Buy-In:
Trick: 1 Minute Base @ 10%
Treat: 1 Minute Base @ 5%
1 Minute Push
30 Second Base
1 Minute All Out
Block 2
Trick: All Outs At 5%
Treat: All Outs At 1%
30 Second All Out
30 Second Walking recovery
30 Second All Out
30 Second Walking recovery
30 Second All Out
30 Second Walking recovery
30 Second All Out
Block 3
Buy-In:
Trick: 1 Minute Base @ 10%
Treat: 1 Minute Base @ 5%
1 Minute Push
30 Second Base
1 Minute All Out
Block 4
Trick: All Outs At 5%
Treat: All Outs At 1%
30 Second All Out
30 Second Walking recovery
30 Second All Out
30 Second Walking recovery
30 Second All Out
30 Second Walking recovery
30 Second All Out
Block 5
Buy-In:
Trick: 1 Minute Base @ 10%
Treat: 1 Minute Base @ 5%
1 Minute Push
30 Second Base
1 Minute All Out
Weight Floor - Block 1 - 3.5 Minutes
Buy-In:
Trick: 16 X Clean To Front Squat
Treat: 8 X Clean To Front Squat
Repeat Until Time:
8 X High Pull With Power
10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1 X Plank Pops (Remember Your Rep Count)
Rower - Block 1 - 3.5 Minutes
Buy-In
Trick: 16 X Medicine Ball Squat Hold With Bicep Curl
Treat: 8 X Medicine Ball Squat Hold With Bicep Curl
Row For Distance Until Time Called, Check Distance
Weight Floor - Block 2 - 3.5 Minutes
Buy-In:
Trick: 16 X Clean To Front Squat
Treat: 8 X Clean To Front Squat
Repeat Until Time:
8 Total X Alt Shoulder Press With Rotation
10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1 X Plank Pops (Start Where You Left Off)
Rower - Block 2 - 3.5 Minutes
Buy-In
Trick: 16 X Medicine Ball Squat Hold With Bicep Curl
Treat: 8 X Medicine Ball Squat Hold With Bicep Curl
Row For Distance Until Time Called, Match Or Beat Your Distance From Row Block 1
Weight Floor - Block 3 - 3.5 Minutes
Buy-In:
Trick: 16 X Clean To Front Squat
Treat: 8 X Clean To Front Squat
Repeat Until Finisher:
8 Total X Sprinter Sit Up
10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1 X Plank Pops (Start Where You Left Off)
If Finished Then Sprinter Sit Up
Finisher: 1 Minute Of Clean To Front Squat
