OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 4/11/23 2G
Treadmill
Block 1
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Base @ 6%
1 Minute Base @ 7%
1 Minute Base @ 8%
Block 2
30 Second All Out @ 3%
45 Second Walking Recovery
30 Second All Out @ 3%
1 Minute Walking Recovery
30 Second All Out @ 3%
75 Second Walking Recovery
30 Second All Out @ 3%
90 Second Walking Recovery
30 Second All Out @ 3%
Block 3
1 Minute Base @ 8%
1 Minute Base @ 7%
1 Minute Base @ 6%
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute All Out @ 3%
Rower / Weight Floor - 23.5 Minutes Load And Xplode
400m Base Row (Once Only)
2 Rounds Of:
5 Each X Forward Lunge With Chop
10 Total X High Plank Pull Through
400m Push Row (Once Only)
2 Rounds Of:
10x Skier Swing
5 Each X Split Stance Dead Lift
400m All Out Row (Once Only)
2 Rounds Of:
10 X Upper Cut (Explosive Tempo)
5 Each X L Raise
If Finished Then Repeat Exercises Until Finisher
Finisher: 1 Minute Of Skier Swings
