OTF Insider

Mar 3, 2023

Today's Orange Theory Workout Intel – Saturday 3/4/2023

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 3/4/2023

Treadmill

Block 1

90 Second Push

90 Second Base

90 Second Push

30 Second All Out

30 Second Walking Recovery

30 Second All Out @ 2%

30 Second Walking Recovery

30 Second All Out @ 3%

Block 2

1 Minute Push

1 Minute Base

1 Minute Push

30 Second All Out @ 3%

1 Minute Walking Recovery

30 Second All Out @ 4%

1 Minute Walking Recovery

30 Second All Out @ 5%

Block 3

30 Second Push

30 Second Base

30 Second Push

30 Second All Out @ 5%

90 Second Walking Recovery

30 Second All Out @ 6%

90 Second Walking Recovery

30 Second All Out @ 7%

Rower / Weight Floor

Block 1 - 7 Minutes

Buy-In: 3 Minute Push Row @ 24 - 26 Strokes / Minute (Once Only)

Back To Back:Strong And Stable:

12 X Tricep Kickback

12 X TRX Tricep Extension, Rest

Block 2 - 6.5 Minutes

Buy-In: 2 Minute Push Row @ 24 - 26 Strokes / Minute (Once Only)

Back To Back:Strong And Stable:

6 Each X Single Arm Reverse Lunge

6 Each X TRX Reverse Lunge To Single Leg Squat, Rest

Block 3 - 6 Minutes

Buy-In: 1 Minute Push Row @ 24 - 26 Strokes / Minute (Once Only)

Back To Back:Strong And Stable:

6 Each X Half Kneeling Single Arm Lateral Raise

12 X TRX Y-Raise, Rest

Finisher: 30 Second Of Lateral Bound To 4 X High Knees

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