OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 9/21/22 2G Run / Row
Treadmill - 23 Minutes
0.1 Mile Base @ 10%
100m All Out Row
1 Minute Walking Recovery (Get Back To Base)
0.2 Mile Base @ 8%
100m All Out Row
1 Minute Walking Recovery (Get Back To Base)
0.3 Mile Base @ 6%
100m All Out Row
1 Minute Walking Recovery (Get Back To Base)
0.4 Mile Base @ 4%
100m All Out Row
1 Minute Walking Recovery (Get Back To Base)
0.5 Mile Base @ 2%
100m All Out Row
Bonus: Run For Distance Until The 30 Second All Out Finisher
Weight Floor
Block 1 - 6.5 Minutes
10 X Goblet Squat, Rest
Back To Back:
10 X Neutral Grip Front Raise
10 X Lateral Raise
10 X Reverse Fly, Rest
Block 2 - 6.5 Minutes Circuit
20 Total X Quick Lateral Hops
20 Total X Foot Exchange
5 Each X Balance Bicep Curl
10 X Wide Stance Bridge
Block 3 - 7 Minutes
30 Second Of Neutral Grip Thrusters
30 Second Rest
1 Minute Of Walkout To High Plank Pop
30 Second Rest
30 Second Of Neutral Grip Thrusters
30 Second Rest
40 Second Of Walkout To High Plank Pop
30 Second Rest
30 Second Of Neutral Grip Thrusters
30 Second Rest
20 Second Of Walkout To High Plank Pop
30 Second Rest
Finisher: 30 Second Of Neutral Grip Thrusters
