OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 12/13/23 2G
Treadmill
Block 1
90 Second Push
1 Minute Power Walk @ 7%+
1 Minute Base
90 Second Push
1 Minute Power Walk @ 7%+
1 Minute Base
1 Minute Push
1 Minute Power Walk @ 8%+
1 Minute Base
1 Minute Push
1 Minute Power Walk @ 8%+
1 Minute Base
30 Second Push
1 Minute Power Walk @ 9%+
1 Minute Base
30 Second Push
1 Minute Power Walk @ 9%+
1 Minute Base
30 Second All Out
Block 2
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
Rower / Weight Floor
Block 1 - 18.5 Minutes
2 Rounds Of Work & Rest:
6 - 10 X Low Row (Slow), Rest
150m All Out Row (0:22 - 0:45) - Check Time
2 Rounds Of Work & Rest:
6 - 10 X Goblet Squat (Slow), Rest
150m All Out Row (0:22 - 0:45) - Check Time
2 Rounds Of Work & Rest:
6 - 10 X Shoulder Press (Slow), Rest
150m All Out Row (0:22 - 0:45) - Check Time
2 Rounds Of Work & Rest:
6 - 10 X Two-Handed Single Dumbbell Deadlift (Slow), Rest
Bonus: Complete All Exercises As A Single Block
Block 2
30 Second Of High Plank Alt Cross Body Knee Drive
45 Second Of Double Crunch
30 Second Of High Plank Alt Cross Body Knee Drive
45 Second Of Double Crunch
Finisher: 30 Second Of High Plank Alt Cross Body Knee Drive
