OTFInsider.com Today's Orange Theory Workout Intel – Monday 7/3/23 2G Run / Row
Treadmill / Rower - 23.5 Minutes
1 Minute Push
Round 1 - 1 - 3.5 Minute Mark
0.1 Mile All Out Run
50m All Out Row
Row Remaining Time
Round 2 - 3.5 - 7.5 Minute Mark
100m All Out Row
0.15 Mile All Out Run
Tread Remaining Time
Round 3 - 7.5 - 12 Minute Mark
0.2 Mile All Out Run
150m All Out Row
Row Remaining Time
Round 4 - 12 - 16.5 Minute Mark
150m All Out Row
0.2 Mile All Out Run
Tread Remaining Time
Round 5 - 16.5 - 20.5 Minute Mark
0.15 Mile All Out Run
100m All Out Row
Row Remaining Time
Round 6 - 20.5 - 23.5 Minute Mark
50m All Out Row
0.1 Mile All Out Run
Tread Until Finisher: 30 Second All Out
Weight Floor
Block 1 - 12 Minutes
2 Rounds Circuit - Stable:
6 Each X Single Leg Dead Lift To Knee Raise
6 X TRX Y-Raise
6 Each X Lateral Lunge To Knee Drive With Overhead Reach
Repeat Circuit - Strong:
6 Each X Single Leg Deadlift
6 Each X High Plank Single Arm Reverse Fly
6 Each X Lateral Lunge To Knee Drive
Block 2 - 10 Minutes
2 Rounds Circuit - Stable:
6 X TRX Low Row
6 Each X TRX Single Leg Squat
6 X TRX Roll Out
Repeat Until Finisher Circuit - Strong:
6 Each X High Plank Single Arm Low Row
6 Each X Single Leg Sit To Stand
12 Total X High Plank Pull Through
Finisher: 30 Second Of Low Plank Hip Rocks
