OTFInsider.com Today's Orange Theory Workout Intel – Friday 8/19/22 3G

Treadmill

Block 1

1 Minute Push @ 2%

1 Minute Base

1 Minute Push @ 3%

1 Minute Base

1 Minute Push @ 4%

1 Minute Base

30 Second All Out @ 5%

Block 2

1 Minute Push @ 3%

1 Minute Base

1 Minute Push @ 4%

1 Minute Base

1 Minute Push @ 5%

1 Minute Base

30 Second All Out @ 6%

Rower

Block 1 - 6.5 Minutes

400m Row

10 X Medicine Ball Ground To Press

10 X Medicine Ball Tricep Extension

Repeat Until Time, Check Distance At End

Block 2 - 6.5 Minutes

400m Row

10 X Medicine Ball Bicep Curl

10 X Medicine Ball Shoulder Press

Repeat Until Time, Check Distance, Try To Match Or Beat Your Distance From Block 1

Weight Floor

Block 1 - 6.5 Minutes Back To Back: Load And Xplode

6 X Goblet Split Squat (L)

6 / 4 / 2 X Split Squat Jump (L), Rest

6 X Goblet Split Squat (R)

6 / 4 / 2 X Split Squat Jump (R), Rest

6 X Chest Fly

6 / 4 / 2 X Power Push Up, Rest

Bonus: Complete All Reps As A Single Block With 2 Reps Of Second Exercise

Block 2 - 6.5 Minutes Back To Back: Load And Xplode

6 Each X Lateral Lunge To Knee Raise

12 / 10 / 8 Total X Speed Skater, Rest

6 X Sit Up With Torso Rotation

12 / 10 / 8 Total X Sprinter Sit-Up, Rest

Bonus: Complete All Reps As A Single Block With 8 Reps Of Second Exercise

Finisher: 30 Second Of Power Push Up

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