OTFInsider.com Today's Orange Theory Workout Intel – Friday 1/1/21 3G Strength
Treadmill
Block 1 - 7 Minutes
2 Minute Push
1 Minute Base
2 Minute Push @ 6%
1 Minute Base
1 Minute All Out @ 6%
Block 2 - 5.5 Min
1 Minute Push
45 Second Base
1 Minute Push @ 8%
45 Second Base
30 Second All Out @ 8%
1 Minute Walking Recovery
30 Second All Out @ 8%
Rower
Block 1
150m Row
5 (Each Side) -Minibands - Reverse Lunge With Rotation
Repeat Until Called
1 Minute All Out Row
Block 2
200m Row
10 -Miniband Wrist - Pulse Squats, Hold Squat For 10 Front Raises
Repeat Until Called
30 Second All Out Row
Weight Floor
Block 1
10 - Deadlift To Upright Row
10 - Alt Plank Low Row
10 - Iso Hip Bridge Chest Fly
10 - Seated Torso Rotation
Block 2
10/8/6 - Squat To Hammer Curl To Neutral Grip Thruster
16 – Static Crunch
