OTFInsider.com Today's Orange Theory Workout Intel – Sunday 2/19/23 3G
Treadmill
Block 1 - 6.5 Minutes
0.15 Miles @ 1%
30 Second Walking Recovery
Repeat Increasing Incline by 2% Each Round
Check Incline
Block 2 - 6.5 Minutes
0.1 Mile @ Finishing Incline From Block 1
Each Round Reduce Incline By 1%
Bonus: Run Until Time Is Called @ 1%
Finisher: 30 Second All Out
Rower
Block 1 - 6.5 Minutes
2 Rounds Of:
30 Second Of Foot Exchanges
30 Second Of Squat Jacks
Row Until Time
Check Distance
Block 2 - 6.5 Minutes
Goal: Beat Your Distance From Block 1
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
Weight Floor
Block 1 - 6.5 Minute Circuit
8 X Tap Front Squat
8 X Neutral Grip Shoulder Press
8 X Low Row
Block 2 - 6.5 Minute Circuit: Unilateral
8 Each X RFE Split Squat
8 Each X Half Kneeling Single Arm Shoulder Press
8 Each X Bird Dog Low Row
Finisher: 30 Second Of Lateral Hop To 4 X High Knees
