OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 9/7/22 3G
Treadmill
Block 1
90 Second Push
45 Second Base
1 Minute Push
45 Second Base
30 Second Push
45 Second Base
1 Minute All Out
Block 2
45 Second Push
90 Second Base
45 Second Push
1 Minute Base
45 Second Push
30 Second Base
30 Second Push
30 Second All Out
Rower
Block 1 - 6.25 Minutes
250m All Out Row + 15 X Squat Jumps
200m All Out Row + 15 X Squat Jumps
150m All Out Row + 15 X Squat Jumps
Reset Monitor And Row For Distance Until Time, Check Distance
Block 2 - 6.25 Minutes
150m All Out Row + 25 X Pulsing Half Squats
150m All Out Row + 20 X Pulsing Half Squats
150m All Out Row + 15 X Pulsing Half Squats
150m All Out Row + 10 X Pulsing Half Squats
150m All Out Row + 5 X Pulsing Half Squats
Reset Monitor And Row For Distance Until Time, Try To Beat Your Distance From Block 1
Weight Floor
Block 1 - 6.25 Minutes Work And Rest
6 - 10 Total X Alt Full Step Up, Rest
6 - 10 Total X Alt Close Grip Chest Press, Rest
6 Each X TRX Single Arm Low Row
Block 2 - 6.25 Minutes Work And Rest
6 - 10 X Chest Fly
6 - 10 Each X Single Arm Single Leg Lateral Step Up
12 X Low Plank Jack
Repeat Until Finisher: TRX Kneeling Rollout
