OTFInsider.com Today's Orange Theory Workout Intel – Friday 3/25/22 3G Strength
Treadmill
Block 1 (5 Mins)
30 Second Base At 7%
1 Minute Base
30 Second Base At 8%
1 Minute Base
30 Second Base At 9%
1 Minute Base
30 Second All Out At 7-9%
Block 2 (8 Mins)
90 Second Base At 3%
1 Minute Base
90 Second Base At 4%
1 Minute Base
90 Second Base At 5%
1 Minute Base
30 Second All Out At 3-5%
Rower
Block 1 (5 Mins)
15 Stroke Row (120-180m)
10 Stroke Recovery
15 Stroke Row (120-180m)
5 Each X MB Reverse Lunge With Torso Rotation
Repeat Until Time
Block 2 (8 Mins)
500m Row
5 Each X MB Reverse Lunge With Torso Rotation
400m Row
5 Each X MB Reverse Lunge With Torso Rotation
300m Row
5 Each X MB Reverse Lunge With Torso Rotation
Row For Distance
Weight Floor
Block 1 (5 Mins)
8 Each X Floor Single Arm Chest Press
8 X Iso Hip Bridge With Pullover
12 X Seated Knee Tucks
Repeat Until Time
Bock 2 (8 Mins)
5 X Seated Overhead Tricep Extension
5 X TRX High Row To A Y Raise
10 X TRX Kneeling Rollout
Repeat Until Time
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