OTFInsider.com Today's Orange Theory Workout Intel – Monday 3/19/23 2G
Treadmill
Block 1
90 Second Base To Push
90 Second Push
90 Second Push To All Out
30 Second All Out
Block 2
75 Second Base To Push @ 2%
75 Second Push @ 2%
75 Second Push To All Out @ 2%
30 Second All Out @ 2%
Block 3
1 Minute Base To Push @ 3%
1 Minute Push @ 3%
1 Minute Push To All Out @ 3%
30 Second All Out @ 3%
Block 4
45 Second Base To Push @ 4%
45 Second Push @ 4%
45 Second Push To All Out @ 4%
30 Second All Out @ 4%
Block 5
30 Second Base To Push @ 5%
30 Second Push @ 5%
30 Second Push To All Out @ 5%
30 Second All Out @ 5%
1 Minute Walking Recovery
30 Second All Out
Rower / Weight Floor - 23 Minutes
3 Rounds Circuit:
6 Each X Transverse Full Step Up To Knee Raise
12 Total X Seated Reciprocating Shoulder Press
250m Base Row (Once Only) - Check Split Time
3 Rounds Circuit:
6 Each X Goblet Step Down Toe Tap
12 X Seated Reverse Fly
250m Base Row (Once Only) - Check Split Time
3 Rounds Circuit:
10 Total X Bear Plank Alt Kick Through
10 X Double Crunch
250m Base Row (Once Only) - Check Split Time
If Finished Then Repeat All Exercises As A Single Block Until Finisher
Finisher: 30 Second Of Double Crunch
