OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 7/12/23 2G
Treadmill
Block 1
1 Minute Push
1 Minute Base
1 Minute Push
75 Second Base
1 Minute Push
90 Second Base
30 Second All Out
Block 2
45 Second Base @ 4 - 7%
75 Second Base
45 Second Base @ Take 1% Off Previous Incline
75 Second Base
45 Second Base @ Take 1% Off Previous Incline
75 Second Base
30 Second All Out
Block 3
30 Second All Out
45 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
75 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
Weight Floor
Block 1 - 7.25 Minutes Circuit
10 Each X TRX Cross Back Lunge
10 X TRX Bicep Curl
10 X TRX Chest Press
10 Each X TRX Single Arm Reach With Rotation
250m Push Row
Block 2 - 6.5 Minutes
Goal: Pick A Heavier Weight For The Second Set Of Exercises
2 Rounds Back To Back Of:
6 - 10 Each X Cross Back Lunge
6 - 10 Total X Alt Bicep Curl, Rest
2 Rounds Back To Back Of:
6 - 10 Each X Single Arm Chest Press, Rest
6 - 10 Total X Seated Torso Rotation, Rest
If Finished Then Repeat All Exercises A Single Block Using The Heaviest Weight
Block 3 - 6.25 Minutes Work & Rest
3 Rounds:
8 / 6 / 4 Total X Lateral Bound (Stick It), Rest
8 / 6 / 4 X Power Push Up, Rest
8 / 6 / 4 X Clean, Rest
If Finished Then Row Until Finisher: 30 Second All Out Row
