Today's Orange Theory Workout Intel – Wednesday 2/14/24 2G Capture The Flag

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 2/14/24 2G Capture The Flag

Treadmill

Goal Distances For The Rower:

Green: 3000m

Orange: 4000m

Red: 5000m+

Treadmill - Block 1

2 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

2 Minute Push

1 Minute Base

1 Minute All Out

Weight Floor - Block 1 - 10 Minutes Circuit

12 / 10 / 8 / 6 X TRX Squat To High Row

12 / 10 / 8 / 6 X Kneeling Bicep Curl

12 / 10 / 8 / 6 Total X Low Plank Alt Wide Knee Drive

12 / 10 / 8 / 6 X Back Extension To Lat Pulldown

Repeat, Decreasing Reps By 2 Each Round

Run / Row Block - 23 Minutes - Do Not Reset Row Monitor

Exercises:

12 X Medicine Ball Squat To Press

12 Total X Medicine Ball Lateral Lunge

12 X Double Crunch

Tread Distance 1: 0.2 Miles @ Push Pace

Tread Distance 2: 0.15 Miles @ Push To All Out Pace

Tread Distance 3: 0.1 Miles @ All Out Pace

For The Run / Row:

Partner A Rows While Partner B Does Exercises And Tread 1

Partner B Swaps With Partner A Who Does Exercises And Tread 1 While Partner B Rows

Partner A Swaps With Partner B Who Does Exercises And Tread 2 While Partner A Rows

Partner B Swaps With Partner A Who Does Exercises And Tread 2 While Partner B Rows

Repeat Until Time:

Partner A Swaps With Partner B Who Does Exercises And Tread 3 While Partner A Rows

Partner B Swaps With Partner A Who Does Exercises And Tread 3 While Partner B Rows

Last 30 Second Is an All Out On The Rower