OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 11/22/22 2G
Treadmill - Block 1
30 Second Base
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Base
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Base
30 Second Push
30 Second All Out
Transition To Floor
Weight Floor Block 1 - 4 Minutes Back To Back
8 Each X Single Arm March In Place
10 X TRX Rollout
Transition To Rower
Rower - Block 1
30 Second Base Row (22 - 24 Strokes / Minute)
30 Second Push Row (24 - 26 Strokes / Minute)
30 Second All Out Row (26+ Strokes / Minute)
Transition To Tread
Treadmill - Block 2
Goal Increase Push Pace Each Effort
30 Second Base
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Base
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Base
30 Second Push
30 Second All Out
Weight Floor - Block 2 - 4 Minutes Back To Back
8 X Front Squat (Explosive Tempo)
10 X TRX Squat Hold With Calf Raise (Tempo)
Transition To Rower
Rower - Block 2
30 Second Base Row (22 - 24 Strokes / Minute)
30 Second Push Row (24 - 26 Strokes / Minute)
30 Second All Out Row (26+ Strokes / Minute)
Transition To Tread
Treadmill - Block 3
30 Second Base
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Base
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Base
30 Second Push
30 Second All Out
Weight Floor - Block 3 - 4 Minutes Back To Back
8 X Clean
10 X TRX Y-Raise (Tempo)
Transition To Rower
Rower - Block 3
30 Second Base Row
30 Second Push Row
30 Second All Out Row
