OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/22/22 3G
Treadmill
Block 1
90 Second Push
1 Minute Base
1 Minute Push @ 3%
1 Minute Base
30 Second Push @ 5%
1 Minute Base
45 Second Push @ 6%
Block 2
1 Minute Push
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
30 Second Push @ 4%
1 Minute Base
30 Second All Out @ 6%
Rower
Block 1 - 6.75 Minutes
300m Push Row + 10 Total X 1-2-3 High Knees
250m All Out Row + 10 Total X 1-2-3 High Knees
200m All Out Row + 10 Total X 1-2-3 High Knees
150m All Out Row + 10 Total X 1-2-3 High Knees
100m All Out Row + 10 Total X 1-2-3 High Knees
Row Until Time Is Called
Block 2 - 6 Minutes
100m All Out Row + 100m Base Row
100m All Out Row + 150m Base Row
100m All Out Row + 200m Base Row
100m All Out Row + 250m Base Row
Row Until Finisher: 30 Second All Out Row
Weight Floor
Block 1 - 6.75 Minutes Work & Rest
4 - 8 Each X Single Arm Squat To Upright Row (Explosive Tempo), Rest
10 Total X Speed Skater With Power, Rest
10 Total X Plank Alt Wide Step Knee Drive With Power, Rest
Block 2 - 6 Minutes Work & Rest
4 - 8 Each X Single Arm Clean, Rest
5 X Broad Jump To Shuffle, Rest
10 X Knee Tuck, Rest
Finisher: 30 Second Of Speed Skater With Power
