OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 1/18/23 2G Tornado
Treadmill
Tread Block 1 - 4.5 Minutes
1 Minute Push
1 Minute Base
0.1 Mile All Out
Walking Recovery Get Back To Base Until Buy-Out
Buy-Out: 30 Second All Out
Transition To Rower
Row Block 1 - 4.5 Minutes
Reset Rower
2 Minute Push Row (22 - 24 Strokes / Minute)
3 Rounds Of:
8 X Medicine Ball Front Jack
8 X Medicine Ball Power Jack
Row Until Buy-Out @ 22-24 Strokes / Minute
Buy-Out: 30 Second All Out Row
Check Distance
Transition To Weight Floor
Weight Floor Block 1 - 4.5 Minutes
Buy-In
1 Minute Of Alt Cross Back Lunge
1 Minute Of Plank Pops
Repeat Until Buy-Out, Adding 1 To The Rep Count Each Round:
1 / 2 / 3 / 4 X Squat
1 / 2 / 3 / 4 X Bicep Curl
1 / 2 / 3 / 4 X Upper Cut
Remember The Rep Count You Get Up To
Buy-Out: 30 Second Of Crunch Hold With Scissors
Transition To Tread
Treadmill Block 2 - 4.5 Minutes
1 Minute Push
1 Minute Base
0.1 Mile All Out
Walking Recovery Get Back To Base Until Buy-Out
Buy-Out: 30 Second All Out
Transition To Rower
Rower Block 2 - 4.5 Minutes
Reset Rower
2 Minute Push Row (22 - 24 Strokes / Minute)
2 Rounds Of:
8 X Medicine Ball Front Jack
8 X Medicine Ball Power Jack
Row Until Buy-Out @ 22-24 Strokes / Minute
Buy-Out: 30 Second All Out Row
Check Distance, Try To Match Or Beat Your Distance From Block 1
Transition To Weight Floor
Weight Floor Block 2 - 4.5 Minutes
Buy-In
1 Minute Of Alt Cross Back Lunge
1 Minute Of Plank Pops
Repeat Until Buy-Out, Adding 1 To The Rep Count Each Round:
1 / 2 / 3 / 4 X Squat
1 / 2 / 3 / 4 X Bicep Curl
1 / 2 / 3 / 4 X Upper Cut
Try To Match Or Beat The Rep Count You Got To From Block 1
Buy-Out: 30 Second Of Crunch Hold With Scissors
Transition To Tread
Tread Block 3 - 3.5 Minutes
1 Minute Push
0.1 Mile All Out
Walking Recovery Get Back To Base Until Finisher
Finisher: 30 Second All Out
Transition To Rower
Rower Block 3 - 3.5 Minutes
Reset Rower
1 Minute Push Row (22 - 24 Strokes / Minute)
1 Round Of:
8 X Medicine Ball Front Jack
8 X Medicine Ball Power Jack
Row Until Finisher @ 22-24 Strokes / Minute
Finisher: 30 Second All Out Row
Check Distance, Try To Get Within 100m Of Your Previous Best Distance
Transition To Weight Floor
Weight Floor Block 3 - 3.5 Minutes
Buy-In:
1 Minute Of Alt Cross Back Lunge
Repeat Until Finisher, Adding 1 To The Rep Count Each Round:
1 / 2 / 3 / 4 X Squat
1 / 2 / 3 / 4 X Bicep Curl
1 / 2 / 3 / 4 X Upper Cut
Try To Match Or Beat The Rep Count You Got To From Block 1
Finisher: 30 Second Of Crunch Hold With Scissors
