OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 11/23/22 2G
Treadmill
30 Second Push
90 Second Base
45 Second Push
90 Second Base
1 Minute Push
90 Second Base
75 Second Push
90 Second Base
90 Second Push
90 Second Base
2 Minute Push
90 Second Base
2.5 Minute Push
90 Second Base
2 Minute Push
1 Minute All Out
Rower / Weight Floor
Block 1 - 2.75 Minutes Circuit
5 X Bench Plank Pop
5 Each X Transverse Full Step Up To Knee Raise
Block 2 - 10.25 Minutes
3 Rounds Of Work & Rest:
4 - 8 Each X Rfe Split Squat Jump, Rest
4 - 8 Each X Neutral Grip Thruster
3 Rounds Of Rack & Rest:
150m All Out Row
If Finished Then Repeat Exercises Only As A Single Block
Block 3 - 7 Minutes Work & Rest
4 - 8 Each X Single Arm Hip Hinge Swing, Rest
4 - 8 Each X Single Arm Chest Press (Explosive Tempo), Rest
12 Total X Lateral Hop Over, Rest
Finisher: 1 Minute Of Neutral Grip Thrusters
