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Today's Orange Theory Workout Intel – Tuesday 8/15/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 8/15/23 2G


Treadmill

Block 1 - 10 minutes

Repeat:

0.2 mile run @ 1%

0.15 mile run @ 2%, adding 1% incline each round

Check highest incline achieved



Block 2 - 11.5 minutes

Repeat:

0.2 mile run @ 1%

0.15 mile run @ highest incline from block 1, removing 1% incline each round

If finished 2% round then next round add 1% incline

Last 30 second ALL OUT @ 1%



Rower / Weight Floor

Block 1 - 10 minutes

Buy-in: 200m push row, count and remember strokes

Circuit - two rounds of:

8 x low band squat hold lateral walk

8 x low band hammer curl

8 x low band knee tuck

Buy-out: 200m push row, check strokes (once only)

If finished then repeat exercises only



Block 2 - 11.5 minutes

Two rounds:

Drop set 1 - 1 min to complete:

6 - 10 x deadlift (heavy)

Bodyweight good mornings til time

20 second rest

Drop set 2 - 1 min to complete:

6 - 10 x close grip chest press (heavy)

knee tricep push up (using bench) til time

20 second rest

Drop set 3 - 1 min to complete:

6 - 10 x alt full step up

Bodyweight alt full step up til time

20 second rest

Drop set 4 - 1 min to complete:

6 - 10 x full v up (with dumbbell)

crunch hold with scissors til time

20 second rest

Finisher: 30 second of member’s choice of any of the above exercises


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