OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 4/17/24 2G
Treadmill - Block 1
90 Second Push
90 Second Base
90 Second Push
90 Second Base
90 Second Push
90 Second Base
1 Minute Push
30 Second All Out
Switch To Floor
Weight Floor - Block 1 - 4.5 Minutes
Back To Back - Load & Xplode:
8 Total X Alt Lateral Lunge
8 Total X Speed Skater, Rest
8 Total X Low Plank Hip Rocks
Weight Floor / Rower - Block 2 - 4.5 Minutes Back To Back
6 X Front Raise To Upright Row
150m Push Row (20 - 22 Strokes / Minute), Rest
Switch To Treadmill
Treadmill - Block 2
Goal: Increase Your Push Pace, Maintain Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
30 Second Push
30 Second All Out
Switch To Floor
Weight Floor - Block 3 - 6 Minutes
Back To Back - Load & Xplode:
8 Total X Alt Goblet Transverse Squat
4 Total X Alt 90 Degree Pop Squat, Rest
8 Total X Lean Back With Twist
Weight Floor / Rower Block 4 - 4 Minutes Back To Back
10 X Deadlift To High Row
150m Push Row (20 22 Strokes / Minute), Rest
Repeat Until Finisher: 30 Second Of Deadlift To High Row
