OTFInsider.com Today's Orange Theory Workout Intel – Saturday 3/4/2023
Treadmill
Block 1
90 Second Push
90 Second Base
90 Second Push
30 Second All Out
30 Second Walking Recovery
30 Second All Out @ 2%
30 Second Walking Recovery
30 Second All Out @ 3%
Block 2
1 Minute Push
1 Minute Base
1 Minute Push
30 Second All Out @ 3%
1 Minute Walking Recovery
30 Second All Out @ 4%
1 Minute Walking Recovery
30 Second All Out @ 5%
Block 3
30 Second Push
30 Second Base
30 Second Push
30 Second All Out @ 5%
90 Second Walking Recovery
30 Second All Out @ 6%
90 Second Walking Recovery
30 Second All Out @ 7%
Rower / Weight Floor
Block 1 - 7 Minutes
Buy-In: 3 Minute Push Row @ 24 - 26 Strokes / Minute (Once Only)
Back To Back:Strong And Stable:
12 X Tricep Kickback
12 X TRX Tricep Extension, Rest
Block 2 - 6.5 Minutes
Buy-In: 2 Minute Push Row @ 24 - 26 Strokes / Minute (Once Only)
Back To Back:Strong And Stable:
6 Each X Single Arm Reverse Lunge
6 Each X TRX Reverse Lunge To Single Leg Squat, Rest
Block 3 - 6 Minutes
Buy-In: 1 Minute Push Row @ 24 - 26 Strokes / Minute (Once Only)
Back To Back:Strong And Stable:
6 Each X Half Kneeling Single Arm Lateral Raise
12 X TRX Y-Raise, Rest
Finisher: 30 Second Of Lateral Bound To 4 X High Knees
