OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/1/23 2G Run / Row
Treadmill / Rower
Block 1 - 7 Minutes
0.2 Mile All Out
20 Stroke Push Row (Check Distance)
Block 2 - 7 Minutes
0.15 Mile All Out
15 Stroke Push Row (Check Distance)
Block 3 - 7 Minutes
0.1 Mile All Out
10 Stroke Push Row (Check Distance)
Last 30 Seconds Is All Out On The Station You Are On
Weight Floor
Block 1 - 7 Minutes
20 Seconds To Do 8 X Tap Jump Squat
30 Seconds To Do 10 X Tap Jump Squat
40 Seconds To Do 12 X Tap Jump Squat
Circuit Superset:
8 X Chest Fly
8 X TRX Low Row
Block 2 - 7 Minutes
20 Seconds To Do 8 Total X Alt Jump Lunge With Hop
30 Seconds To Do 10 Total X Alt Jump Lunge With Hop
40 Seconds To Do 12 Total X Alt Jump Lunge With Hop
Circuit Superset:
8 X Hammer Curl (Seated On Bench)
8 X TRX Tricep Extension
Block 3 - 7 Minutes
20 Seconds To Do 8 Total X Speed Skater With Power
30 Seconds To Do 10 Total X Speed Skater With Power
40 Seconds To Do 12 Total X Speed Skater With Power
Circuit Superset:
8 X Neutral Grip Lateral Raise
8 X TRX Y-Raise
Finisher:
30 Second Of Tap Jump Squat Or
30 Second Of Alt Jump Lunge With Hop Or
30 second of speed skater with power
