OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 12/27/23 2G
Treadmill
Block 1
1 minute push
1 minute base
90 second push
1 minute base
2 minute push
1 minute base
2.5 minute push
30 second ALL OUT
Block 2
2.5 minute push
1 minute base
2 minute push
1 minute base
90 second push
1 minute base
1 minute push
30 second ALL OUT
Rower / Weight Floor
Block 1 - 10.5 minutes
2 rounds work & active recovery:
8 x reverse grip low row
8 total x bear step
2 rounds work & active recovery:
8 x pullover (explosive)
8 total x crab alt toe tap
2 rounds:
15 stroke ALL OUT row (120 - 180m+), check distance
Bonus: complete all exercises as a single block
Block 2 - 10.5 minutes
2 rounds work & active recovery:
8 x neutral grip push press
8 total x bear plank alt kick through
2 rounds work & active recovery:
8 x squat (explosive)
8 x cobra with dynamic shoulder mobility
2 rounds:
150m ALL OUT row (22 - 45 sec), check time
Bonus: complete all exercises as a single block until finisher
Finisher: 30 second of neutral grip push press
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