OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/1/21 3G ESP
Treadmill
Block 1
30 Seconds @ 2%
30 Seconds @ 3%
30 Seconds @ 4%
30 Seconds @ 5%
30 Seconds @ 6%
30 Seconds @ 7%
30 Second Base
30 Second All Out @1%
Block 2
30 Seconds @ 7%
30 Seconds @ 6%
30 Seconds @ 5%
30 Seconds @ 4%
30 Seconds @ 3%
30 Seconds @ 2%
30 Second Base
30 Second All Out @ 1%
Block 3
Repeat Either Tread Block 1 Or Tread Block 2.
Rower
Block 1
15 Stroke Row
10 Stroke Recovery Row
Repeat Until Time
Block 2
150m Push Row
100m Base Row
Repeat Until Time
Block 3
Your Choice, Repeat Either Row Block 1 Or 2
Weight Floor
Block 1
10 -TRX - Chest Press
8 - Bench – Dumbbell Chest Press
6 - Power Push Up
Repeat Until Time
Block 2
10 - TRX - Low Row
8 - Hip Hinge Low Row
6 - Seated Low Row With Power
Repeat Until Time
Block 3
10 - Crunch
8 - Crunch With Dumbbell
6 - Power Sit Up
Repeat Until Time
