OTFInsider.com Today's Orange Theory Workout Intel – Saturday 1/9/21 2G Strength
Treadmill
Block 1
2 Minute Push
1 Minute Base
2 Minute Base @ 4%
1 Minute Base
1 Minute Push
30 Second All Out @ 4%
Block 2
90 Second Push
1 Minute Base
90 Second Base @ 5%
1 Minute Base
1 Minute Push
30 Second All Out @ 5%
Block 3
75 Second Push
1 Minute Base
75 Second Base @ 6%
1 Minute Base
1 Minute Push
30 Second All Out @ 6%
Rower / Weight Floor
Block 1 - 7.5 Minutes
8 - Mid Band - Bench Tap Front Squat
3 - Mid Band - Front Walk
12 - Mid Band - Plank Alternating Toe Tap
8 - Mid Band Bench Tap Front Squat
3 - Mid Band Front Walk
12 - Mid Band Plank Alternating Toe Tap
250m Row (24 Strokes Per Minute)
Repeat Exercises Until Time Is Called
Block 2 - 6.5 Minutes
8 - Dead Lift With Tempo
8 - Hip Hinge Swing
8 - Weighted Crunch
8 - Dead Lift With Tempo
8 - Hip Hinge Swing
8 - Weighted Crunch
250m Row (24 Strokes Per Minute)
Repeat Exercises Until Time Is Called
Block 3 - 6 Minutes
8 - Hip Bridge
8 - Hip Raise
4 (Each Side) - Half Get Up
