Today's Orange Theory Workout Intel – Friday 1/5/24 3G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 1/5/24 3G

Treadmill

Block 1

75 Second Base

75 Second Push

75 Second All Out - 0% Incline

Block 2

60 Second Base

60 Second Push

75 Second All Out - 2% Incline

Block 3

45 Second Base

45 Second Push

75 Second All Out - 3% Incline

Block 4 

30 Second Base

30 Second Push

75 Second All Out - 4% Incline

Rower

100m Row (12 Side To Side Hops)

300m Row (12 Side To Side Hops)

500m Row (12 Side To Side Hops)

700m Row (12 Side To Side Hops + Front To Back Hops)

500m Row (12 Front To Back Hops)

300m Row (12 Front To Back Hops)

100m Row (12 Front To Back Hops)

Finisher: 45 Second Push + 30 Second All Out

Weight Floor

2 Rounds:

8 Sumo Squat High Pull

8 Sumo Deadlift

8 Bridge Rows (TRX)

2 Rounds:

8 Hand Release Pushups

8 Chest Press (From The Floor)

8 Tricep Extension (TRX)

Finisher: 45 Seconds Bridge Row + 30 Seconds Tricep Extensions