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Today's Orange Theory Workout Intel – Tuesday 12/19/23 2G


OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 12/19/23 2G


Treadmill

Block 1

1 Minute Base To Push

1 Minute Push

1 Minute Push To All Out

1 Minute All Out

 

Block 2

1 Minute Power Walk @ 8%

Reset Monitor

4 Minute Run for Distance, Starting At 8% And Dropping 2% Every 200m (0.1 Miles) Until 2% (Power Walk Drop 2% Every 100m / 0.05 Miles)

Check Distance

 



Block 3

1 Minute Power Walk @ 8%

Reset Monitor

4 Minute Tread For Time, Starting At 8% And Dropping 2% Every 200m (0.1 Miles) Until 2% (Power Walk Drop 2% Every 100m / 0.05 Miles)

Match Or Beat Your Distance From Block 2

 

Block 4

1 Minute Power Walk @ 8%

Reset Monitor

3.5 Minute Tread For Time, Starting At 8% And Dropping 2% Every 200m (0.1 Miles) Until 2% (Power Walk Drop 2% Every 100m / 0.05 Miles)

30 Second All Out @ 2%

Match Or Beat Your Previous Best Distance

 

Weight Floor - Block 1 - 10.5 Minutes

2 Rounds Work & Active Recovery:

6 Each X Lateral Lunge To Shoulder Press

6 Each X Cross Back Lunge

12 Total X Alt Single Leg Airplane

2 Rounds Work & Active Recovery:

12 X Reverse Fly

12 X Hollow Hold Close Grip Chest Press

6 Each X Bird Dog To Crunch

Bonus: Repeat All Exercises As A Single Block Until Time Called

 



Rower - 5 Minutes

100m Push Row

100m Push To All Out Row

100m All Out Row, Rest

Repeat Until Time Called

 

Weight Floor - Block 2 - 5 Minutes

3 Rounds Circuit:

16 / 12 / 8 X Alt Superhero

16 / 12 / 8 X Low Plank Alt Wide Knee Drive

16 / 12 / 8 X Bicycle Crunch

16 / 12 / 8 X Bridge

Bonus: Bicycle Crunch Until Finisher

 

Finisher:

30 Second Of Alt Superhero Or

30 Second Of Low Plank Alt Wide Knee Drive Or

30 Second Of Bicycle Crunch Or

30 Second Of Bridge

 

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