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Today's Orange Theory Workout Intel – Friday 4/1/22 3G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 4/1/22 3G



Treadmill (Endurance 14.5 mins)

1 min push

2 mins base

4 mins push

2 mins base

3 mins push

2 mins base

30 second all out


Rower (Power 14.5 mins)

200m row

6 each side x MB Static Lunge with Tricep Extension

150m row

6 each side x MB Static Lunge with Tricep Extension

100m row

6 each side x MB Static Lunge with Tricep Extension

200m row

12 x MB Good Morning

150m row

12 x MB Good Morning

100m row

12 x MB Good Morning

200m row

12 x MB Halo

150m row

12 x MB Halo

100m row

12 x MB Halo

Push Row until Finisher

30 second all out row


Weight Floor (Strength 14 mins)

Repeat 3 x

6 - 10 each reverse lunge with dumbbell (work then rest)

6 - 10 Arnold Press (work then rest)


Repeat 3 x

6 - 10 each lateral lunge with dumbbell (work then rest)

6 - 10 hammer curl to eccentric bicep curl (work then rest)

repeat all exercises as a single block

30s jump squats

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