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
