OTFInsider.Com Today's Orange Theory Workout Intel – Thursday 3/24/22 3G Endurance
Treadmill
Block 1 (14 Minutes)
3 Minute Push
1 Minute Base
2.5 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
1.5 Minute Push
1 Minute Base
30s Push
30s All Out
Rower
Block 1A (3 Minutes)
20 Jump Squats
250m Row
Medicine Ball Bicep Curl To Overhead Press To Tricep Extension Until Time
Row Block 1B (1 Minutes)
100m Row
Squat Hold Until Time
Row Block 2A (3 Minutes)
15 Jump Squats
250m Row
Medicine Ball Bicep Curl To Overhead Press To Tricep Extension Until Time
Row Block 2B (1 Minutes)
100m Row
Squat Hold Until Time
Row Block 3A (3 Minutes)
10 Jump Squats
250m Row
Medicine Ball Bicep Curl To Overhead Press To Tricep Extension Until Time
Row Block 3B (1 Minutes)
100m Row
Squat Hold Until Time
Row Block 4A (3 Minutes)
20 Jump Squats
250m Row
Medicine Ball Bicep Curl To Overhead Press To Tricep Extension Until Time
Row Block 4B (1 Minutes)
100m Row
Recover Until Time
Row Block 5 (1 Minutes)
30s Push Row
30s All Out
Weight Floor (14 Minutes)
40 X Bench Tap Squats
40 X Forward Backwards Hops
35 X Bench Straight Leg Raise
35 X Forward Backwards Hops
30 X Sumo Squat To Upright Row
30 X Forward Backwards Hops
25 X TRX Low Row
25 X Forward Backwards Hops
20 X Palms To Elbows
20 X Forward Backwards Hops
15 X Chest Fly
15 X Forward Backwards Hops
10 X Step Up To Bicep Curl
10 X Forward Backwards Hops
Repeat All Exercises As A Single Block Without Forward Backwards Hops Until Time
