OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/6/22 2G ESP
Treadmill / Rower
Block 1
30 Second All Out
30 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute To Transition To Rower
3 Minute Row For Distance @ 26 - 28 Strokes / Minute
Remember Your Distance
Block 2
45 Second All Out
45 Second Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute To Transition To Rower
90 Second Row For Distance @ 24 - 26 Strokes / Minute
Try To Beat Half Your Distance From Block 1
Block 3
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute To Transition To Rower
45 Second Row For Distance @ 22 - 24 Strokes / Minute
Try To Beat Half Your Distance From Block 2
Weight Floor
Block 1 - 8.25 Minutes
Buy-In: 16 Total X Iso Hip Bridge With Alt Walkout
Circuit:
10 Each X Trx Lateral Leg Lift
10 Each X Lateral Lunge
Block 2 - 6.5 Minutes
Buy-In: 12 Total X Iso Hip Bridge With Alt Walkout
Circuit:
10 X Plank Blast Off
10 Each Side X Suitcase Squat
Block 3 - 4.75 Minutes
Buy-In: 8 Total X Iso Hip Bridge With Alt Walkout
Circuit:
5 X Trx Squat To Y-Raise
10 X Hip Hinge Reverse Fly
Repeat Until Finisher: 45 Second Of Pushup To Knee Tuck
