Today's Orange Theory Workout Intel – Thursday 4/11/24 3G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 4/11/24 3G

Treadmill

Block 1

1 Minute Push

45 Second Base

1 Minute Base At 6%

45 Second Base

30s All Out At 6%

Block 2

1 Minute Push

45 Second Base

1 Minute Base At 5%

45 Second Base

30s All Out At 5%

Block 3

1 Minute Push

45 Second Base

1 Minute Base At 4%

45 Second Base

30s All Out At 4%

Rower - 14:30 Minutes

400m Push Row

12x Alternating Knee Raise With Torso Rotation

400m Push Row

6 Each X Single Leg Low Row

300m Push Row

12x Alternating Knee Raise With Torso Rotation

300m Push Row

6 Each X Single Leg Low Row

200m Push Row

12x Alternating Knee Raise With Torso Rotation

200m Push Row

6 Each X Single Leg Low Row

Finisher: 30 Second All Out

Weight Floor

Block 1

Buy-In: 8 Sit-Up To Stand On Incline Bench

6-10 Shoulder Press, Rest 10 Sec

Shoulder Press

Block 2

Buy-In: 8 Sit-Up To Stand On Incline Bench

6-10 Tap Squats, Rest 10 Sec

Tap Squats

Block 3

6-10 Sit-Up To Stand To Shoulder Press, Rest 10 Sec

Sit Up To Stand To Shoulder Press

Finisher: 30 Second Sit Up To Stand To Shoulder Press