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Today's Orange Theory Workout Intel – Wednesday 8/9/23 2G

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


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