OTFInsider.com Today's Orange Theory Workout Intel – Friday 8/19/22 3G
Treadmill
Block 1
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 3%
1 Minute Base
1 Minute Push @ 4%
1 Minute Base
30 Second All Out @ 5%
Block 2
1 Minute Push @ 3%
1 Minute Base
1 Minute Push @ 4%
1 Minute Base
1 Minute Push @ 5%
1 Minute Base
30 Second All Out @ 6%
Rower
Block 1 - 6.5 Minutes
400m Row
10 X Medicine Ball Ground To Press
10 X Medicine Ball Tricep Extension
Repeat Until Time, Check Distance At End
Block 2 - 6.5 Minutes
400m Row
10 X Medicine Ball Bicep Curl
10 X Medicine Ball Shoulder Press
Repeat Until Time, Check Distance, Try To Match Or Beat Your Distance From Block 1
Weight Floor
Block 1 - 6.5 Minutes Back To Back: Load And Xplode
6 X Goblet Split Squat (L)
6 / 4 / 2 X Split Squat Jump (L), Rest
6 X Goblet Split Squat (R)
6 / 4 / 2 X Split Squat Jump (R), Rest
6 X Chest Fly
6 / 4 / 2 X Power Push Up, Rest
Bonus: Complete All Reps As A Single Block With 2 Reps Of Second Exercise
Block 2 - 6.5 Minutes Back To Back: Load And Xplode
6 Each X Lateral Lunge To Knee Raise
12 / 10 / 8 Total X Speed Skater, Rest
6 X Sit Up With Torso Rotation
12 / 10 / 8 Total X Sprinter Sit-Up, Rest
Bonus: Complete All Reps As A Single Block With 8 Reps Of Second Exercise
Finisher: 30 Second Of Power Push Up
