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Today's Orange Theory Workout Intel – Friday 3/17/23 2G Partner Workout

OTFInsider.com Today's Orange Theory Workout Intel – Friday 3/17/23 2G Partner Workout


Floor Exercises - Circuit

Goal - 5 rounds, team members pick up where previous team member left off

4 / 8 / 12 / 16 / 20 x TRX squat jack

4 / 8 / 12 / 16 / 20 x alt full step up to hammer curl

4 / 8 / 12 / 16 / 20 x close grip chest press

4 / 8 / 12 / 16 / 20 x dumbbell high row

4 / 8 / 12 / 16 / 20 total x high plank to alt wide step

4 / 8 / 12 / 16 / 20 total x alt full v up

Bonus: Decrease rep count by 4, get as far down the rep ladder as possible


Round 1 - 4 minutes

Partner A: 1 minute base to push, 3 minute push

Partner B: 4 minute row for distance

Partner C: 4 minute of floor exercises starting at 4 reps

1 minute to transition to next station


Round 2 - 3 minutes

Partner C: 3 minute push @ 2%

Partner A: 3 minute row for distance

Partner B: 3 minute of floor exercises, picking up where Partner C left off



Round 3 - 2 minutes

Partner B: 2 minute push @ 3%

Partner C: 2 minute row for distance

Partner A: 2 minute of floor exercises, picking up where Partner B left off


Round 4 - 1 minute

Partner A: 1 minute push @ 4%

Partner B: 1 minute row for distance

Partner C: 1 minute of floor exercises, picking up where Partner A left off


Round 5 - 4 minutes

Partner C: 1 minute base to push, 3 minute push

Partner A: 4 minute row for distance

Partner B: 4 minute of floor exercises, picking up where Partner C left off



Round 6 - 3 minutes

Partner B: 3 minute push @ 2%

Partner C: 3 minute row for distance

Partner A: 3 minute of floor exercises, picking up where Partner B left off


Round 7 - 2 minutes

Partner A: 2 minute push @ 3%

Partner B: 2 minute row for distance

Partner C: 2 minute of floor exercises, picking up where Partner A left off


Round 8 - 1 minute

Partner C: 1 minute push @ 4%

Partner A: 1 minute row for distance

Partner B: 1 minute of floor exercises, picking up where Partner C left off


Round 9 - 4 minutes

Partner B: 1 minute base to push, 3 minute push

Partner C: 4 minute row for distance

Partner A: 4 minute of floor exercises, picking up where Partner B left off


Round 10 - 3 minutes

Partner A: 3 minute push @ 2%

Partner B: 3 minute row for distance

Partner C: 3 minute of floor exercises, picking up where Partner A left off



Round 11 - 2 minutes

Partner C: 2 minute push @ 3%

Partner A: 2 minute row for distance

Partner B: 2 minute of floor exercises, picking up where Partner C left off


Round 12 - 1 minute

Goal: increase intensity

Partner B: 1 minute push @ 4%

Partner C: 1 minute row for distance

Partner A: 1 minute of floor exercises, picking up where Partner B left off



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