OTFInsider.com Today's Orange Theory Workout Intel – Monday 1/23/23 3G
Treadmill
Block 1
45 Second Push
90 Second Base
45 Second Push
90 Second Base
30 Second All Out
Block 2
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Base @ 7%
30 Second Base @ 6%
30 Second Base @ 5%
1 Minute Base
30 Second All Out
Block 3
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
Rower
Block 1 - 5 Minutes
Reset Row Monitor
5 Minute Row For Distance
Check Distance
Block 2 - 4 Minutes
Reset Row Monitor
15 Stroke Row + 10 Total X Alt Reverse Lunge With Torso Rotation
Repeat Until Time
Try To Beat Half Your Distance From Block 1
Block 3 - 3.25 Minutes
100m All Out Row + 10 Second Rack & Rest
Repeat Until Finisher: 30 Second All Out Row
Weight Floor - 14.25 Minutes
2 Circuit Rounds:
10 Each X Bosu Single Arm Split Squat
10 Each X Bosu Kneeling Single Arm Bicep Curl
2 Work & Rest Rounds:
6 Each X Lateral Lunge, Rest
6 X Hammer Curl, Rest
2 Work & Rest Rounds:
4 Each X Split Squat Jump, Rest
4 X Clean, Rest
Bonus: Repeat All Exercises As A Single Block
