OTF Insider
Dec 31, 2022
OTFInsider.com Today's Orange Theory Workout Intel – Saturday 12/31/22 3G All Out Aoki
Treadmill
Block 1
1 Minute Base To Push Pace
1 Minute Push
1 Minute All Out
Block 2
30 Second Push
30 Second Base
45 Second Push
30 Second Base
30 Second Push
30 Second Base
45 Second Push
30 Second Base
30 Second Push
30 Second Base
45 Second All Out
Block 3
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
Rower
Block 1
Reset Rower
1 Minute Base To Push Pace Row
1 Minute Push
1 Minute All Out
Check Distance
Block 2
Goal - Match Or Beat Your Distance From Block 1
Reset Rower
1.75 Minutes - 10 X Quick Feet In And Out, Push Row Remainder
30 Second Rack & Recover
1.75 Minutes - 10 X Quick Feet In And Out, Push Row Remainder
30 Second Rack & Recover
1.75 Minutes - 10 X Quick Feet In And Out, Push Row Remainder, Last 45 Second Is All Out Row
Block 3
Goal - Match Or Beat Half Your Best Distance From Block 1 Or 2
30 Second All Out Row
30 Second Rack & Recover
30 Second All Out Row
30 Second Rack & Recover
30 Second All Out Row
Weight Floor
Block 1
1 Minute Of Alt Transverse Squat
1 Minute Of Walkout To Push Up
1 Minute Of 4 Scissors To 4 Alt Full V-Up
Block 2
30 Second Of Split Stance Single Arm Reverse Grip Low Row (L)
30 Second Of Split Stance Single Arm Reverse Grip Low Row (R)
45 Second Of Hammer Curl To Eccentric Bicep Curl
30 Second Rest
30 Second Of Split Stance Single Arm Reverse Grip Low Row (L)
30 Second Of Split Stance Single Arm Reverse Grip Low Row (R)
45 Second Of Hammer Curl To Eccentric Bicep Curl
30 Second Rest
30 Second Of Split Stance Single Arm Reverse Grip Low Row (L)
30 Second Of Split Stance Single Arm Reverse Grip Low Row (R)
45 Second Of Hammer Curl To Eccentric Bicep Curl
Block 3
30 Second Of Burpee To High Plank Jack
30 Second Rest
30 Second Of Burpee To High Plank Jack
30 Second Rest
30 Second Of Burpee To High Plank Jack