OTFInsider.com Today's Orange Theory Workout Intel – Friday 4/22/22 2G
Treadmill
Block 1
3 min push
1 min base
2 min push
1 min base
1 min push
1 min base
30 sec push
1 min All Out
Block 2
1 min push
3 min base
1 min push
2 min base
1 min push
1 min base
90 sec push to all out
Rower / Weight Floor
Block 1 - 10.5
2 rounds of work & rest:
6 each x reverse lunge to step up, rest
12 x TRX kneeling rollout, rest
150m AO row (once only)
2 rounds of work & rest:
6 total x alternating close grip chest press, rest
6 each x TRX single arm low row, rest
150m AO row (once only)
If finished then do all exercises as a single block
Block 2 - 10.5 minutes
2 rounds of work & rest:
6 each x half kneeling single arm to lateral step
6 each x TRX lateral leg lift
150m AO row (once only)
2 rounds of work & rest:
6 x chest fly
6 each x TRX reach & rotate
150m AO row (once only)
Continue with exercises until finisher
Finisher: 1 minute of alternating close grip chest press
