Subscribe

Stay up to date

OTF Workout Intel – Thursday 4/15/21 3G Strength

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 4/15/21 3G Strength

Treadmill

Block 1

1 Minute Base @ 3%

1 Minute Base @ 5%

1 Minute Base @ 3%

1 Minute Base @ 5%

90 Second Base @ 1%

30 Second Push @ 3%

30 Second All Out @ 3%



Block 2

1 Minute Base @ 2%

1 Minute Base @ 6%

1 Minute Base @ 2%

1 Minute Base @ 6%

1 Minute Base @ 1%

30 Second Push @ 2%

30 Second All Out @ 2%


Rower

Block 1 - 6.5 Minutes

150m Row

16 - Medicine Ball Shoulder Press

16 - Medicine Ball Reverse Lunge

250m Row

16 - Medicine Ball Shoulder Press

16 - Medicine Ball Reverse Lunge

350m Row

16 - Medicine Ball Shoulder Press

16 - Medicine Ball Reverse Lunge

Reset And Row For Distance


Block 2 - 6 Minutes

350m Row

16 - Medicine Ball Squat To Rotation

250m Row

16 - Medicine Ball Squat To Rotation

150m Row

16 - Medicine Ball Squat To Rotation

Reset And Row For Distance, Beat Your Distance From Block 1


Weight Floor

Block 1 - 6.5 Minutes

8 - Mid Band Bench Tap Front Squat

8 - Mid Band Hip Hinge Low Row

10 - Mid Band Upright Row


Block 2 - 6 Minutes

8 - Deadlift To Low Row

4 Each Leg - Bench Step Up To Bicep Curl

10 - Chest Fly

1,472 views0 comments