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
