Today's Orange Theory Workout Intel – Friday 9/30/22 3G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/30/22 3G

Treadmill

Block 1

1 Minute Push

1 Minute All Out

30 Second Walking Recovery

1 Minute All Out

45 Second Walking Recovery

1 Minute All Out

1 Minute Walking Recovery

1 Minute All Out

Block 2

1 Minute Push

30 Second All Out

30 Second Walking Recovery

30 Second All Out

45 Second Walking Recovery

30 Second All Out

1 Minute Walking Recovery

30 Second All Out

Rower

Block 1 - 7.25 Minutes

300m Row @ 22 - 24 Strokes / Minute

12 Total X Medicine Ball Rainbow

Repeat Until Time

Block 2 - 5.25 Minutes

200m Row @ 22 - 24 Strokes / Minute

10 Each X Single Leg Medicine Ball Front Press

Repeat Until Finisher: 30 Second All Out Row

Weight Floor

Block 1 - 7.25 Minutes Back To Back

12 Total X Alt Halo

12 X Scaption

12 X Good Morning, Rest

Block 2 - 5.25 Minutes Back To Back

12 X Upper Cut

12 X Tricep Kick Back

6 Each X Goblet Transverse Squat, Rest

Repeat Until Finisher: 30 Second Of Tricep Pushups