Subscribe

Stay up to date

Friday 1/24/20 3G ESP

OTFInsider.com - Today's Orange Theory Workout Intel - Friday 1/24/20 3G ESP


Treadmill

90 Second Push

1 Minute Base

60 Second Push @ 2%

1 Minute Base

30 Second Push @ 3%

1 Minute Base

30 Second All Out

Walking Recovery

1 Minute All Out

Walking Recovery

45 Second All Out

Walking Recovery

30 Second All Out

Walking Recovery

45 Second All Out

Walking Recovery

1 Minute All Out

Rower

400m Row

12 - Medicine Ball - Squat To Press

350m

12 - Medicine Ball - Squat To Press

300m Row

12 - Medicine Ball - Squat To Press

250m Row

12 - Medicine Ball - Squat To Press

200m Row

112 - Medicine Ball - Squat To Press

150m Row

12 - Medicine Ball - Squat To Press

100m Row

12 - Medicine Ball - Squat To Press

Row For Distance Until Time Is Called

Weight Floor

Block 1

1 (Each Side)– Dumbbell - Alternating Reverse Lunge (Each)

1/2/3/4/5/6 - Half Neutral Thruster

Complete 6 Sets Of Both Exercises Above Then

6 – Dumbbell - Burpee To Bicep Curl


Block 2

1 - Plank Jack

1/2/3/4/5/6 - Press Up

Complete 6 Sets Of Both Exercises Above Then

6 – Dumbbell - Burpee To Bicep Curl

Block 3

1 - Bench Sit Up

1/2/3/4/6 - Bench Squat Jump

Complete 6 Sets Of Both Exercises Above Then

6 - Dumbbell - Burpee To Bicep Curl

130 views0 comments