OTFInsider.com - Today's Orange Theory Workout Intel – 7/27/20 3G Endurance
Treadmill
Block 1
30 Second Push - Increase Speed By 0.2 - 0.5 Every 30 Seconds X 4
1 Minute All Out
Block 2
45 Second Push - Increase Speed By 0.2 - 0.5 Every 45 Seconds X 4
1 Minute All Out
Block 3
1 Minute Push - Increase Speed By 0.2 - 0.5 Every 60 Seconds X 4
30 Seconds All Out
Rower
Block 1 - 3 Minutes
400m
10 – Medicine Ball - ISO Squats
Row Until Time
Block 2 - 4 Minutes
200m
10 – Medicine Ball - ISO Squats
Repeat
Then Row Until Time
Block 3 - 5 Minutes
100m
10 – Medicine Ball - ISO Squats
Repeat X 4
Row Until Time
Weight Floor
Block 1
5 - Sumo Squats
10 - Froggers
Repeat Increasing Squats By 1 And Reducing Froggers By 1
Block 2
5 - Bench Situp To Jump
10 - Bench Bottom Taps
Repeat Increasing Situps By 1 And Reducing Bench Taps By 1
Block 3
5 (Each Side) Suitcase Squats
10 - Lateral Bench Hop Over
10 - Plank Shoulder Taps
Repeat Increasing Shoulder Taps By 2
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