OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 5/11/22 2G
Treadmill
Block 1
1 minute push
1 minute base @ 4%
1 minute base
1 minute push @ 5%
Block 2
30 second base @ 4%
30 second base @ 5%
30 second base @ 6%
30 second base @ 7%
30 second base @ 8%
Block 3
1 minute push
1 minute base @ 4%
1 minute base
1 minute push @ 5%
Block 4
30 second base @ 4%
30 second base @ 5%
30 second base @ 6%
30 second base @ 7%
30 second base @ 8%
Block 5
1 minute push
1 minute base @ 4%
1 minute base
1 minute push @ 5%
30 second AO
Collapse (member’s choice)
Weight Floor
Block 1 - 4 minute circuit
10 each x low bench step down to reverse lunge
10 each x split stance single arm high row
10 each x low bench toe tap
10 each x single arm bicycle press
Repeat until time, remember last exercise
Rower Block 1
2.5 minute row for distance
Remember distance
Floor Block 2 - 4 minute circuit
Start at last exercise
10 each x low bench step down to reverse lunge
10 each x split stance single arm high row
10 each x low bench toe tap
10 each x single arm bicycle press
Repeat until time, remember last exercise
Row Block 2
2.5 minute row for distance
Try to beat your distance from block 1
Floor Block 3 - 4.5 minute circuit
Start at last exercise
10 each x low bench step down to reverse lunge
10 each x split stance single arm high row
10 each x low bench toe tap
10 each x single arm bicycle press
Repeat until finisher: 30 second of lateral hop overs with floor tap (as many reps as possible)
