OTF Workout Intel – Friday 4/16/21 3G Power

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