OTF Insider
Dec 20, 2022
Updated: Dec 21, 2022
OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 12/21/22 2G Run/Row Switch
Treadmill / Rower
Block 1 - 10.5 Minutes
0.2 Mile Base Run
250m Row
0.2 Mile Base Run
200m Row
0.2 Mile Base Run
150m Row
0.2 Mile Base Run
100m Row
Switch To Floor
Weight Floor
Block 1 - Back To Back: Rep & Recover - 10.5 Minutes
30 Second - Tricep Extension
30 Second - Chest Fly
30 Second - Reciprocating Seated Shoulder Press
1 Minute - 10 X Reverse Grip Low Row
30 Second - Tricep Extension
30 Second - Chest Fly
30 Second - Reciprocating Seated Shoulder Press
1 Minute - 10 X Reverse Grip Low Row
30 Second - Tricep Extension
30 Second - Chest Fly
30 Second - Reciprocating Seated Shoulder Press
1 Minute - 10 X Reverse Grip Low Row
30 Second - Tricep Extension
30 Second - Chest Fly
30 Second - Reciprocating Seated Shoulder Press
30 Second Recovery
1 Minute - 4 X High Knee To 4 X High Plank Alt Knee Drive
Treadmill / Rower
Block 2 - 10.5 Minutes
0.2 Mile Base Run
100m Row
0.2 Mile Base Run
150m Row
0.2 Mile Base Run
200m Row
0.2 Mile Base Run
250m Row
Bonus: Tread For Time
Finisher: 1 Minute Ao On Either Treadmill Or Rower
Switch To Floor
Weight Floor
Block 2 - Back To Back: Rep & Recover - 10.5 Minutes
30 Second - Front Loaded Alt Reverse Lunge
30 Second - Deadlift
30 Second - Squat
1 Minute - 8 Total X High Plank To Low Plank
30 Second - Front Loaded Alt Reverse Lunge
30 Second - Deadlift
30 Second - Squat
1 Minute - 8 Total X High Plank To Low Plank
30 Second - Front Loaded Alt Reverse Lunge
30 Second - Deadlift
30 Second - Squat
1 Minute - 8 Total X High Plank To Low Plank
30 Second - Front Loaded Alt Reverse Lunge
30 Second - Deadlift
30 Second - Squat
30 Second Recovery
Finisher: 1 Minute - 4 X High Knee To 4 X High Plank Alt Knee Drive