top of page

Subscribe

Stay up to date

Today's Orange Theory Workout Intel – Tuesday 12/20/22 3G

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 12/20/22 3G


Treadmill

Block 1

75 Second Push

1 Minute Base

1 Minute Push

1 Minute Base

45 Second All Out

30 Second Walking Recovery

45 Second All Out



Block 2

75 Second Push

1 Minute Base

1 Minute Push

1 Minute Base

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

30 Second All Out


Rower - 14.5 Minutes

600m Base Row + 12 Total X Alt Reverse Lunge To Medicine Ball Tricep Extension

300m Push Row + 12 Total X Alt Reverse Lunge To Medicine Ball Tricep Extension

300m Push Row + 12 Total X Alt Reverse Lunge To Medicine Ball Tricep Extension

150m All Out Row + 12 Total X Alt Reverse Lunge To Medicine Ball Tricep Extension

150m All Out Row + 12 Total X Alt Reverse Lunge To Medicine Ball Tricep Extension

150m All Out Row + 12 Total X Alt Reverse Lunge To Medicine Ball Tricep Extension

150m All Out Row + 12 Total X Alt Reverse Lunge To Medicine Ball Tricep Extension

Row For Distance Until Finisher


Finisher: 30 Second All Out Row



Weight Floor

Block 1 - 6 Minutes

Circuit - Strong:

6 - 10 X Front Squat

6 - 10 X Chest Press

Circuit - Stable:

6 - 10 Each X Bosu Single Arm Split Squat

6 - 10 X Bosu Bridge Hold With Dumbbell Close Grip Chest Press



Block 2 – 7 Minutes

Circuit - Strong:

6 - 10 X Scaption

6 - 10 X Tall Kneeling Bicep Curl

Circuit - Stable:

6 - 10 X Bosu Kneeling Scaption

6 - 10 Each X Bosu Kneeling Single Arm Bicep Curl


921 views0 comments

Comments


bottom of page