OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 3/22/23 2G
Treadmill
Block 1
90 Second Base To Push
90 Second Push
90 Second Push To All Out
30 Second All Out
Block 2
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second Base
30 Second All Out
1 Minute Walking Recovery
30 Second Push
1 Minute Base
30 Second All Out
1 Minute Walking Recovery
30 Second Push
90 Second Base
30 Second All Out
Block 3
30 Second All Out
30 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
90 Second Walking Recovery
30 Second All Out
Rower / Weight Floor
Block 1 - 5 Minutes
2 Rounds Circuit:
10 Total X TRX Alligator
10 X TRX Kneeling Rollout
10 Total X Alt Deadbug With Press
Row Until Time Is Called
Block 2 - 16.5 Minutes
3 Rounds:
Back To Back:
12 Total X Alt Lateral Lunge
12 X Hammer Curl
12 X Neutral Grip Shoulder Press, Rest
12 Total X Alt Lateral Lunge To Hammer Curl To Neutral Grip Shoulder Press, Rest
200m Push Row (24 - 26 Strokes / Minute)
Repeat Until Finisher:
12 Total X High Plank To Alt Side Plank
12 X Hollow Rocks
