OTFInsider.com Today's Orange Theory Workout Intel – Monday 4/29/24 3G
Repeat of 4/13/24 3G
Treadmill
Block 1
30 Second Base To Push
30 Second Push
30 Second Push To All Out
1 Minute Base
45 Second Base To Push
45 Second Push
45 Second Push To All Out
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute Base
45 Second All Out
Block 2 - 6 Minutes
6 Minute Run For Distance Starting At 1%
Add 1% Every 0.1 Miles
Check Highest Incline
Block 3
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 - Work & Active Recovery
30 Second Of Goblet Lateral Lunge To Cross Back Lunge (L)
30 Second Of Goblet Lateral Lunge To Cross Back Lunge (R)
30 Second Of Hip Hinge Swing
1 Minute Of Walkout To Knee Hand Release Push Up
45 Second Of Goblet Lateral Lunge To Cross Back Lunge (L)
45 Second Of Goblet Lateral Lunge To Cross Back Lunge (R)
45 Second Of Hip Hinge Swing
1 Minute Of Walkout To Knee Hand Release Push Up
1 Minute Of Goblet Lateral Lunge To Cross Back Lunge (L)
1 Minute Of Goblet Lateral Lunge To Cross Back Lunge (R)
1 Minute Of Hip Hinge Swing
1 Minute Of Walkout To Knee Hand Release Push Up
45 Second Of Bear Plank Switch Alt Low Row
Block 2 - 6 Minutes Back To Back
10 Total X Alt Step Back Row
10 X Hammer Curl To Eccentric Bicep Curl
100m Push Row (20 - 22 Strokes / Minute)
Block 3 - Work & Rest
30 Second Of Clean To Neutral Grip Thruster (Check And Count Reps)
45 Second Recovery
45 Second Of Clean To Neutral Grip Thruster (Check And Count Reps)
45 Second Recovery
1 Minute Of Clean To Neutral Grip Thruster (Check And Count Reps)
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