OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 8/9/23 2G
Treadmill / Rower
Block 1 - 4 Minutes
200m All Out Row
Tread For Time, Increase Incline By 1% Every 30 Seconds
Check Tread Distance
Block 2 - 4 Minutes
150m All Out Row
Tread For Time, Increase Incline By 1% Every 30 Seconds
Check Tread Distance, Try To Match Or Beat Your Previous Distance
Block 3 - 4 Minutes
100m All Out Row
Tread For Time, Increase Incline By 1% Every 30 Seconds
Check Tread Distance, Try To Match Or Beat Your Previous Distance
Block 4 - 4 Minutes
50m All Out Row
Tread For Time, Increase Incline By 1% Every 30 Seconds
Check Tread Distance, Try To Match Or Beat Your Previous Distance
Block 5 - 3.5 Minutes
3.5 Minute Tread For Distance, Last 30 Sec Is All Out
Check Tread Distance, Try To Match Or Beat Your Previous Distance
Weight Floor
Block 1 - 4 Minutes
Round 1: 1 Min To Do 12 X Goblet Squat, Recover Until Next Round
Round 2: 1 Min To Do 12 X Goblet Squat, Recover Until Next Round
Round 3: 1 Min To Do 12 X Goblet Squat, Recover Until Next Round
Round 4: 1 Min To Do 12 X Goblet Squat, Low Plank Hold Until Time Is Called
Block 2 - 4 Minutes
Round 1: 1 Min To Do 12 X Reverse Grip Low Row, Recover Until Next Round
Round 2: 1 Min To Do 12 X Reverse Grip Low Row, Recover Until Next Round
Round 3: 1 Min To Do 12 X Reverse Grip Low Row, Recover Until Next Round
Round 4: 1 Min To Do 12 X Reverse Grip Low Row, Low Plank Hold Until Time Is Called
Block 3 - 4 Minutes
Round 1: 1 Min To Do 8 X Dead Lift, Recover Until Next Round
Round 2: 1 Min To Do 8 X Dead Lift, Recover Until Next Round
Round 3: 1 Min To Do 8 X Dead Lift, Recover Until Next Round
Round 4: 1 Min To Do 8 X Dead Lift, Low Plank Hold Until Time Is Called
Block 4 - 4 Minutes
Round 1: 1 Min To Do 8 X Bicep Curl To Shoulder Press, Recover Until Next Round
Round 2: 1 Min To Do 8 X Bicep Curl To Shoulder Press, Recover Until Next Round
Round 3: 1 Min To Do 8 X Bicep Curl To Shoulder Press, Recover Until Next Round
Round 4: 1 Min To Do 8 X Bicep Curl To Shoulder Press, Low Plank Hold Until Time Is Called
Block 5 - 3.5 Minutes
5 Each X Single Arm Lateral Lunge
10 Total X Low Plank Alt Wide Knee Drive
Repeat Until Last 30 Seconds Where You Increase Intensity
