OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 11/30/22 3G - All out with Aoki
Treadmill
Block 1
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
Block 2
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
Block 3
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
Rower
Block 1
1 Minute - 12 X Medicine Ball Jack Front Press, Base To Push Row Til Time
1 Minute - 12 X Medicine Ball Jack Front Press, Push Row Til Time
1 Minute - 12 X Medicine Ball Jack Front Press, Push To All out Row Til Time
1 Minute All out Row, Check Distance
Block 2
1 Minute - 12 X Medicine Ball Squat To Press, Base To Push Row Til Time
1 Minute - 12 X Medicine Ball Squat To Press, Push Row Til Time
1 Minute - 12 X Medicine Ball Squat To Press, Push To All out Row Til Time
1 Minute All out Row, Check Distance
Block 3
1 Minute - 6 X Medicine Ball Jack Front Press To Jack Press, Base To Push Row Til Time
1 Minute - 6 X Medicine Ball Jack Front Press To Jack Press, Push Row Til Time
1 Minute - 6 X Medicine Ball Jack Front Press To Jack Press, Push To All out Row Til Time
1 Minute All out Row, Check Distance
Weight Floor
Block 1 - 4 Minutes
Circuit:
12 X Seated Upper Cut
12 X Deadlift
Last 1 Minute: Rolling Full Burpee, Count Reps
Block 2 - 4 Minutes
Circuit:
12 Total X Reciprocating Chest Press
12 Total X Alt Goblet Transverse Squat
Last 1 Minute: Full Burpee To Hop Over, Count Reps
Block 3 - 4 Minutes
Circuit:
12 X Seated Upper Cut
12 X Deadlift
12 Total X Reciprocating Chest Press
12 Total X Alt Goblet Transverse Squat
Finisher: 1 Minute Full Burpee To Lateral Step Over
