OTFInsider.com Today's Orange Theory Workout Intel – Monday 1/25/21 3G Strength
Treadmill
Block 1
90 Second Push
1 Minute Base
45 Second Base @ 4%
45 Second Base @ 5%
45 Second Base @ 6%
75 Second Base
30 Second All Out
Block 2
90 Second Push
1 Minute Base
45 Second Base @ 6%
45 Second Base @ 5%
45 Second Base @ 4%
75 Second Base
30 Second All Out
Rower
Block 1 - 6.5 Minutes
1 Minute All Out Row
8 (Each Side) - Static Lunge To Overhead Press
45 Second All Out Row
8 (Each Side) - Static Lunge To Overhead Press
30 Second All Out Row
8 (Each Side) - Static Lunge To Overhead Press
15 Second All Out Row
8 (Each Side) - Static Lunge To Overhead Press
Row For Distance Until Time Is Called
Block 2 - 6.5 Minutes
15 Second All Out Row
16 - Alternating Reverse Lunge To Tricep Extension
30 Second All Out Row
16 - Alternating Reverse Lunge To Tricep Extension
45 Second All Out Row
16 - Alternating Reverse Lunge To Tricep Extension
1 Minute All Out Row
16 - Alternating Reverse Lunge To Tricep Extension
Row For Distance Until Time Is Called
Weight Floor
Block 1 - 6.5 Minutes
3 Rounds Of - 5 - Hip Hinge Reverse Grip Low Row
8 - Bench Tap Squat To Bicep Curl To Upper Cut
Block 2 - 6.5 Minutes
3 Rounds Of - 5 - Close Grip Chest Press
8 (Each Side) - Lateral Step Up
