OTFInsider.com Today's Orange Theory Workout Intel – Thursday 4/14/22 3G ESP
Treadmill
Block 1
1 Minute Base @ 5%
1 Minute Base
1 Minute Base @ 6%
1 Minute Base
1 Minute Base @ 7%
1 Minute Base
30 Second All Out
Block 2
1 Minute Base @ 4%
1 Minute Base
1 Minute Base @ 5%
1 Minute Base
1 Minute Base @ 6%
1 Minute Base
30 Second All Out
Rower - 14.5 Minutes
400m Row (Once)
2 Rounds Of:
10 X Lateral Stability Hop
20 X High Knees
800m Row (Once)
2 Rounds Of:
10 X Lateral Stability Hop
20 X High Knees
Buy-Out:
400m Row
Repeat Until Finisher:
10 X Lateral Stability Hop
20 X High Knees
Finisher: 30 Second All Out Row Or 30 Second Of High Knees
Weight Floor
Block 1 - 6.5 Minutes
10 X Push Up
10 X Squat To Bicep Curl
10 X TRX Pull Up
Block 2 - 6.5 Minutes Work & Rest
3 Rounds Of:
10 / 8 / 6 X Chest Press (Explosive Tempo)
10 / 8 / 6 X TRX Squat Jump
If Finished Then Repeat Exercises At 6 Reps Until Finisher
Finisher: 30 Second Of Iso Squat Jack
