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Thursday 2/27/20 3G Strength

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


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

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