OTFInsider.com Today's Orange Theory Workout Intel – Thursday 1/19/23 3G
Treadmill
Block 1
2 Minute Push
1 Minute Base
1 Minute Push @ 3%
1 Minute Base
90 Second Push @ 3%
Block 2
2 Minute Push
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 2%
30 Second All Out @ 2%
Rower
Block 1
Reset Row Monitor
2 Minute Push Row
1 Minute - 10 X Forward And Back Quick Steps And Row Remaining Time
1 Minute - 10 X Forward And Back Quick Steps And Row Remaining Time
1 Minute - 10 X Forward And Back Quick Steps And Row Remaining Time
90 Second - 10 X Forward And Back Quick Steps And Row Remaining Time
Check Distance
Block 2
Reset Row Monitor
2 Minute Push Row
1 Minute - 20 Total X Butt Kicks And Row Remaining Time
1 Minute - 20 Total X Butt Kicks And Row Remaining Time
1 Minute - 20 Total X Butt Kicks And Row Remaining Time
1 Minute - 20 Total X Butt Kicks And Row Remaining Time
30 Second All Out Row
Check Distance, Try To Match Or Beat Distance From Block 1
Weight Floor - 14.5 Minutes
Exercise 1: 10 Total X Alt Shoulder Press With Rotation (Explosive Tempo)
Exercise 2: 10 X Reverse Grip Low Row (Explosive Tempo)
Exercise 3: 10 X Chest Press (Explosive Tempo)
Back To Back Exercises:
Exercise 1 + 10 Total X Walkout To High Plank Alt Shoulder Tap
Exercise 1 + 10 X Back Extension To Lat Pulldown
Exercise 1 + 20 Total X Bicycle Crunch, Rest
Exercise 2 + 10 Total X Walkout To High Plank Alt Shoulder Tap
Exercise 2 + 10 X Back Extension To Lat Pulldown
Exercise 2 + 20 Total X Bicycle Crunch, Rest
Exercise 3 + 10 Total X Walkout To High Plank Alt Shoulder Tap
Exercise 3 + 10 X Back Extension To Lat Pulldown
Exercise 3 + 20 Total X Bicycle Crunch, Rest
Bonus: Complete All Dumbbell Exercises @ 6 Reps Until Finisher
Finisher: 30 Second Of Alt Jump Lunges
