OTFInsider.com Today's Orange Theory Workout Intel – Saturday 7/20/24 3G
Treadmill - Block 1 - 3 Minutes
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
Transition To Rower
Rower Block 1 - 3 Minutes
200m Row
20 X Squat Jacks
Reverse Lunge Until Time For Buy-Out: Squat Jump Relay - 1 Minute
Squat Hold Until Time To Squat Jump
Transition To Floor
Weight Floor Block 1 - 3 Minutes Circuit
8 Total X Alt Lateral Lunge
8 X Hammer Curl
8 X Neutral Grip Thruster
8 Total X High Plank Alt Low Row
Repeat Until Time For The Buy-Out: Push Up Relay - 1 Minute
High Plank Until Time For Push Up
Transition To Treadmill
Treadmill Block 2 - 4 Minutes
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
Transition To Rower
Rower Block 2 - 4 Minutes
400m Row
20 X Squat Jacks
Reverse Lunge Until Time For Buy-Out: Squat Jump Relay - 1 Minute
Squat Hold Until Time To Squat Jump
Transition To Floor
Weight Floor Block 2 - 4 Minutes Circuit
8 Total X Alt Lateral Lunge
8 X Hammer Curl
8 X Neutral Grip Thruster
8 Total X High Plank Alt Low Row
Repeat Until Time For The Buy-Out: Push Up Relay - 1 Minute
High Plank Until Time For Push Up
Transition To Treadmill
Treadmill Block 3 - 5 Minutes
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
Transition To Rower
Rower Block 3 - 5 Minutes
600m Row
20 X Squat Jacks
Reverse Lunge Until Time For Buy-Out: Squat Jump Relay - 1 Minute
Squat Hold Until Time To Squat Jump
Transition To Floor
Weight Floor Block 3 - 5 Minutes Circuit
8 Total X Alt Lateral Lunge
8 X Hammer Curl
8 X Neutral Grip Thruster
8 Total X High Plank Alt Low Row
Repeat Until Time For The Buy-Out: Push Up Relay - 1 Minute
High Plank Until Time For Push Up
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