OTFInsider.com - Today's Orange Theory Workout Intel – Thursday 2/27/20 3G Strength
Treadmill
Block 1 - 5 Minutes
90 Second Push
1 Minute Base
90 Second Base @ 6%
30 Second Base
30 Second All Out
Walking Recovery
Block 2 - 4 Minutes
1 Minute Push
1 Minute Base
1 Minute Base @ 7%
30 Second Base
30 Second All Out
Walking Recovery
Block 3 - 3 Minutes
30 Second Push
1 Minute Base
30 Second Base @ 8%
30 Second Base
30 Second All Out
Walking Recovery
Rower
500m Row
12 – Medicine Ball - Squats
6 – Medicine Ball - Squat Hold To Front Raise
400m Row
12 – Medicine Ball - Squats
6 – Medicine Ball - Squat Hold To Front Raise
300m Row
12 – Medicine Ball - Squats
6 – Medicine Ball - Squat Hold To Front Raise
200m Row
12 – Medicine Ball - Squats
6 – Medicine Ball - Squat Hold To Front Raise
100m Row
12 – Medicine Ball - Squats
6 – Medicine Ball - Squat Hold To Front Raise
Row For Distance Until Time
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Weight Floor
Block 1 - 5 Minutes
6 - Dumbbell - Goblet Squat
6 - Dumbbell – Bench Step Up - Each Leg
6 - Dumbbell – Bench Sit Up to Sumo Squat
Repeat Until Time is Called
Block 2 - 4 Minutes
6 – Dumbbell -Goblet Squat
6 - Dumbbell – Bench Step Up - Each Leg
6 - Dumbbell – Bench Sit Up to Sumo Squat
12 - Bicycle Crunches
6 - Leg Raises
6 - Hip Raises
6 - Toe Touches
Repeat Until Time is Called
Block 3 - 3 Minutes
6 – Dumbbell -Goblet Squat
6 - Dumbbell – Bench Step Up - Each Leg
6 - Dumbbell – Bench Sit Up to Sumo Squat
12 - Bicycle Crunches
6 - Leg Raises
6 - Hip Raises
6 - Toe Touches
​Repeat Until Time is Called
