OTFInsider.com Today's Orange Theory Workout Intel – Saturday 4/3/21 2G Strength
Treadmill
Block 1
3 Minute Base @ 4%
90 Second Base @ 1%
2 Minute Base @ 5%
30 Second All Out @ 6%
Block 2
2 Minute Base @ 5%
90 Second Base @ 1%
1 Minute Base @ 6%
30 Second All Out @ 7%
Block 3
1 Minute Base @ 6%
90 Second Base @ 1%
30 Second Base @ 7%
30 Second All Out @ 8%
Block 4
30 Second All Out @ 8%
45 Second Walking Recovery @ 8%
30 Second All Out @ 7%
45 Second Walking Recovery @ 7%
30 Second All Out @ 6%
Rower
30 Second All Out Row (20 - 24 Strokes Per Minute)
45 Second Recovery Row
30 Second All Out Row (20 - 24 Strokes Per Minute)
45 Second Recovery Row
30 Second All Out Row
Weight Floor
Block 1 - 7 Minutes
8 - Ab Dolly - Pike To Knee Tuck
8 - Ab Dolly - Rollout
8 - Ab Dolly - Hamstring Curl
Block 2 - 10 Minutes
300m Row (Once Only) - 20 - 24 Strokes Per Minute
8 - Bicep Curl To Uppercut
8 - Good Morning To Tricep Kickback
4 – (Each Side) L Raise
8 Total - Lateral Lunge To Scaption
