OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 1/3/24 2G ESP
Treadmill
Block 1
3 Minute Push
2 Minute Base
90 Second Push
1 Minute All Out
Block 2
30 Second Tread @ 2%
30 Second Tread @ 4%
30 Second Tread @ 6%
30 Second Tread @ 8%
45 Second Tread @ 10%
1 Minute Walking Recovery
30 Second Tread @ 2%
30 Second Tread @ 4%
30 Second Tread @ 6%
30 Second Tread @ 8%
45 Second Tread @ 10%
Block 3
30 Second Push
1 Minute All Out
75 Second Walking Recovery
30 Second Push
45 Second All Out
75 Second Walking Recovery
30 Second Push
30 Second All Out
Rower / Weight Floor - 23.25 Minutes
Round 1 - Circuit:
300m Push Row
12 X Tap Front Squat
12 X Bridge
12 X Pullover
12 X Neutral Grip Shoulder Press
Round 2 - Circuit:
300m Push Row (22 - 24 Strokes / Minute)
8 X Tap Front Squat (Slow)
8 X Bridge (Slow)
8 X Pullover (Slow)
8 X Neutral Grip Shoulder Press (Slow)
Round 3 - Circuit:
300m Push - All Out Row
6 X Tap Front Squat (Explosive)
6 X Bridge (Explosive)
6 X Pullover (Explosive)
6 X Neutral Grip Shoulder Press (Explosive)
Bonus: Pick Favourite Round And Repeat Exercises Only
Finisher: Member’s Choice:
30 Second Of Tap Front Squat Or
30 Second Of Bridge Or
30 Second Of Pullover Or
30 Second Of Neutral Grip Shoulder Press
