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Saturday 10/17/20 3G Power

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 10/17/20 3G Power

Treadmill

Block 1

1 Minute Push

1 Minute Base

1 Minute All Out

1 Minute Walking Recovery

1 Minute All Out


Block 2

1 Minute Push

1 Minute Base

30 Second All Out

30 Second Walking Recovery

30 Second Push

30 Second Base

30 Second All Out


Block 3

30 Second All Out

30 Second Walking Recovery

30 Second All Out


Rower

Block 1 - 5 Minutes

100m All Out Row

6 - Medicine Ball Squat To Press

Repeat Until Time Is Called, Adding 50m To The Row And 2 To The Medicine Ball Squat To Press


Block 2 - 4.5 Minutes

250m All Out Row

12 - Medicine Ball Squat To Press

Repeat Until Time Is Called, reducing 50m To The Row And 2 To The Medicine Ball Squat To Press

Block 3

30 Second All Out Row

30 Second Recovery Row

30 Second All Out Row


Weight Floor

Block 1 - 5 Minutes

5 / 6 / 7 - Hand Release Push Up

10 - Sumo Squat To Upright Row

10 - Lateral Hop Overs


Block 2 - 4.5 Minutes

5 / 6 / 7 - Squat To Bicep Curl To Full Thruster

10 - Alternating Plank Low Row


Block 3 - 1.5 Minutes

30 Second Plank Pull Through

30 Second V-Up Hold

30 Second Plank Pull Through

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