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Today's Orange Theory Workout Intel – Wednesday 7/13/22 2G Run / Row

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 7/13/22 2G


Treadmill Block 1

5 Minute Run For Distance Adding 1% To The Incline Every 0.1 Miles

Remember Your Finishing Incline


Rower Block 1

30 Second All Out Row

15 Second Recovery

30 Second All Out Row

15 Second Recovery

30 Second All Out Row

15 Second Recovery

30 Second All Out Row

15 Second Recovery

30 Second All Out Row



Treadmill Block 2

5 Minute Run For Distance Starting At The Incline From Block 1 And Taking Off 1% Every 160m (0.1 Miles)

Last 30 Second All Out


Rower Block 2

45 Second All Out Row

15 Second Recovery

45 Second All Out Row

15 Second Recovery

45 Second All Out Row

15 Second Recovery

30 Second All Out Row



Weight Floor

Block 1 - 5 Minutes Rep & Recover

30 Second Of Lateral Lunge (L)

1 Minute To Complete 10 X Uppercut

30 Second Of Lateral Lunge (R)

1 Minute To Complete 10 X Uppercut

30 Second Of Lateral Lunge (L)

1 Minute To Complete 10 X Uppercut

30 Second Of Lateral Lunge (R)


Block 2 - 3.5 Minutes Circuit

12 X TRX High Row To Bicep Curl

12 X TRX Chest Press

12 X TRX Rollout



Block 3 - 5 Minutes Rep & Recover

30 Second Of Alt Arnold Press

1 Minute To Complete 10 Total X Alt Reverse Lunge

30 Second Of Alt Arnold Press

1 Minute To Complete 10 Total X Alt Reverse Lunge

30 Second Of Alt Arnold Press

1 Minute To Complete 10 Total X Alt Reverse Lunge

30 Second Of Alt Arnold Press


Block 4 - 3.5 Minutes Circuit

6 Each X TRX Cross-Back Lunge

6 Each X TRX Lunge Jack

6 Each X TRX Reach With Rotation

Repeat Until Finisher: 30 Second Of TRX Rollout


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