OTFInsider.com Today's Orange Theory Workout Intel – Friday 4/16/21 3G Power
Treadmill
Block 1
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
30 Second All Out
Block 2
1 Minute Push
1 Minute Base
30 Second All Out
1 Minute Walking Recovery
1 Minute Push
30 Second Base
30 Second All Out
1 Minute Walking Recovery
1 Minute Push
30 Second All Out
Rower
Block 1 - 4.5 Minutes
30 Second All Out Row (Record Distance)
12 - Medicine Ball - Power Jacks
Repeat Until End Of Block –
Row Your Distance
12 - Medicine Ball Power Jacks
Last 30 Seconds Do 30 Second All Out Row In Time With The Treads
Block 2 - 8 Minutes
90 Second Row For Distance (Record Distance)
12 - Medicine Ball - Power Jacks
Repeat Until End Of Block -
Row Your Distance
12 - Medicine Ball Power Jacks
Last 90 Seconds Do 90 Second Row In Time With The Treads
Weight Floor
Block 1 - 4.5 Minutes
8 Each Side - Single Arm Power Jack
8 – TRX - Power Pull Up (Explosive Tempo)
12 / 10 / 8 - Plank Punch
Block 2 - 8 Minutes
8 Each - Single Arm Snatch
8 - TRX - Low Row (Explosive Tempo)
8 - Bench Power Push Up
12 / 10 / 8 - Sprinter Sit Up
