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
