OTFInsider.com Today's Orange Theory Workout Intel – Monday 1/16/23 3G
Treadmill
Block 1
2 Minute Push
30 Second Base
30 Second All Out
Block 2
90 Second Push
30 Second Base
30 Second All Out
45 Second Walking Recovery
30 Second All Out
Block 3
1 Minute Push
30 Second Base
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
Rower
Block 1
2 Minute Push Row
30 Second Transition
30 Second Of Squat Jumps
Block 2
90 Second Push Row
30 Second Transition
30 Second Of Squat Jumps
45 Second Recovery
30 Second All Out Row
Block 3
1 Minute Push Row
30 Second Transition
30 Second Of Squat Jumps
45 Second Recovery
30 Second All Out Row
45 Second Recovery
30 Second All Out Row
Weight Floor
Block 1 - 3 Minutes Circuit
1 Minute Of Lateral Bound With Single Leg Hop
1 Minute Of High Plank To Alt Side Plank
30 Second Rest
30 Second Of Front Squat (Explosive Tempo)
Block 2 - 3.75 Minutes Rep & Recover Add-On
45 Second Lateral Bound With Single Leg Hop
45 Second Of High Plank To Alt Side Plank
30 Second Rest
30 Second Of Low Row
45 Second To Do 16 X High Plank Alt Knee Drive, Recover
30 Second Of Front Squat (Explosive Tempo)
Block 3 - 4.5 Minutes Rep & Recover Add-On
30 Second Lateral Bound With Single Leg Hop
30 Second To Do 24 X High Plank Alt Knee Drive
30 Second Rest
30 Second Of 3 Step Lateral Sprint
45 Second To Do 16 X High Plank Alt Knee Drive, Recover
30 Second Of Low Row
45 Second To Do 16 X High Plank Alt Knee Drive, Recover
30 Second Of Front Squat (Explosive Tempo)
