OTFInsider.com Today's Orange Theory Workout Intel – Friday 3/26/21 3G Strength
Treadmill
Block 1
90 Second Base @ 5-8%
1 Minute Base
90 Second Push
1 Minute Base
90 Second Run For Distance @ 3%
Block 2
90 Second Base @ 4-6%
45 Second Base
90 Second Push
45 Second Base
90 Second Run For Distance @ 2%
Rower
Block 1 - 6.5 Minutes
200m Row
20 - Power Squat To Front Press
200m Row
15 - Power Squat To Front Press
200m Row
10 - Power Squat To Front Press
200m Row
5 - Power Squat To Front Press
Block 2 - 6 Minutes
300m Row
10 - Reverse Lunge With Rotation
250m Row
10 - Reverse Lunge With Rotation
200m Row
10 - Reverse Lunge With Rotation
150m Row
10 - Reverse Lunge With Rotation
100m Row
10 - Reverse Lunge With Rotation
Weight Floor
Block 1 - 6.5 Minutes
6 Each Side - Suitcase Squat
6 Each - Hollow Hold Single Arm Close Grip Chest Press
6 Each - Half Kneeling Woodchop
Block 2 - 6 Minutes
6 Each Side - Goblet Transverse Squat
12 - Reciprocating Row
12 - Deadbug
