OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 2/13/24 3G
Treadmill
Block 1
90 Second Push
30 Second All Out
Block 2
90 Second Push
30 Second Base
30 Second All Out
Block 3
90 Second Push
1 Min Base
30 Second All Out
Block 4
90 Second Push
90 Second Base
30 Second All Out
Rower
Block 1
Strength Based Row - Slow Stroke Rate
2 Min Row For Time
Check Distance
Block 2 - 11 Minutes
Row Half Your Distance From Block 1 + 12 X Medicine Ball Halos
Row Half Your Distance From Block 1 + 12 X Medicine Ball Squat To Press
Row Half Your Distance From Block 1 + 12 X Medicine Ball Halos And 12 X Medicine Ball Squat To Press
Row Until Finisher: 30 Second All Out Row
Weight Floor
Block 1 - 9.5 Minutes
2 Rounds Back To Back:
8 Each X Mid Band Single Arm Squat
12 X Mid Band Overhead Tricep Extension
12 X Mid Band Reverse Fly, Rest
2 Rounds Back To Back:
12 X Mid Band Bridge
12 X Mid Band Torso Rotation, Rest
Bonus: Repeat All Exercises As A Single Block Until Time Is Called
Block 2 - 3.5 Minutes
Back To Back: 5 Each X Full Step Up To Knee Raise
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