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
