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
