OTFInsider.com Today's Orange Theory Workout Intel – Sunday 3/26/23 2G Run / Row
Treadmill / Rower
0.1 Mile Base Run @ 8-10%
100m Push Row
1,2,3 High Knees X 10
0.2 Mile Base Run @ 6-8%
200m Push Row
1,2,3 High Knees X 10
0.3 Mile Base Run @ 4-6%
300 Push Row
1,2,3 High Knees X 10
0.4 Mile Base Run @ 2-4%
400m Push Row
1,2,3 High Knees X 10
0.5 Mile Base Run @1%
500m Push Row
1,2,3 High Knees X 10
Run For Distance
30sec All Out Run At Incline
Weight Floor
Block 1 - 6.5min
Weighted Bench Tap Squat 6-10 reps
Weighted Squat Hold
Weighted V Ups X 8
Block 2 - 6.5min
Seated Hammer Curls 6-10reps
Hammer Curl Hold
High Plank Pull Through X 8
Block 3 – 7 min
Chest Press X 6-10
Pushup Hold
Single Leg Bridges X8each
Finisher - 30sec Hold. Choice Of Squat, Hammer Curl Or Push Up Hold
