OTFInsider.com Today's Orange Theory Workout Intel – Monday 4/18/22 2G
Treadmill
Block 1
3 Minute Base
2 Minute Push
1 Minute All Out
1 Minute Walking Recovery
2 Minute Base
1 Minute Push
45 Second All Out
1 Minute Walking Recovery
1 Minute Base
30 Second Push
30 Second All Out
Block 2
1 Minute All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
1 Minute All Out
Rower / Weight Floor
Block 1 - 13.75 Minutes
Work + Active Recovery For 3 Rounds:
300m Push Row 26-28 Strokes / Minute
16 Total X Lateral Stability Hops
Each Round, Reduce Stroke Rate By 1-2 Strokes / Minute Whilst Maintain Watts
Circuit
8 X Low Band Dead Lift To Low Row
8 Each X Low Band Bird Dog Single Arm Glide
16 X Low Band Toe Reach
Floor Block 2 - 8.25 Minutes
Back To Back, Rest Between Rounds:
12 X Plank Blastoff
12 X Shoulder Press
12 X Dead Lift
Repeat Until The Finisher: 1 Minute Of Push Ups
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