OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 6/11/24 2G
Treadmill
Block 1 - 7 Minutes
2 Minute Push
1 Minute Base
1 Minute Push @ 4%
1 Minute Base
30 Second Push @ 6%
1 Minute Base
30 Second All Out @ 8%
Switch To Floor
Weight Floor Block 1 - 7 Minutes
8 Each X Single Arm Squat To Press
8 X Single Dumbbell Good Morning
8 Total X Sprinter Sit-Up
Switch To Treadmill
Treadmill - Block 2 - 6.5 Minutes
90 Second Push (Pw @ 6%+)
1 Minute Base
1 Minute Push @ 3% (Pw @ 7%+)
1 Minute Base
30 Second Push @ 5% (Pw @ 9%+)
1 Minute Base
30 Second All Out @ 7% (Pw @ 10%+)
Switch To Row
Rower - 6.5 Minutes
Round 1:
400m Push Row
10 X Medicine Ball Squat
Round 2:
200m Push Row
10 X Medicine Ball Squat To Front Press
Round 3:
100m Push Row
10 X Medicine Ball Squat Jump To Front Press
Bonus: Repeat Round 3 Until Time Called
Switch To Tread
Treadmill - Block 3 - 6.75 Minutes
1 Minute Push
1 Minute Base
45 Second Push @ 2%
1 Minute Base
30 Second Push @ 4%
1 Minute Base
30 Second All Out @ 4%
30 Second Walking Recovery
30 Second All Out
Switch To Floor
Weight Floor Block 2 - 6.75 Minutes
8 Total X Alt Single Arm Snatch
8 Each X Goblet Reverse Lunge To Single Leg Knee Drive
8 Total X High Plank Alt Wide Step With Power
Repeat Until Finisher:
30 Second Of Sprinter Sit-Up Or
30 Second Of High Plank Alt Wide Step With Power
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