OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 1/5/21 3G Strength
Treadmill - 14 Minutes
0.1 Mile Run
30 Second Walking Recovery
0.2 Mile Run Increase Incline By 1% Every .1 Mile
45 Second Walking Recovery
0.3 Mile Run Increase Incline By 1% Every .1 Mile
1 Minute Walking Recovery
0.4 Mile Run Increase Incline By 1% Every .1 Mile
75 Second Walking Recovery
0.5 Mile Run Increase Incline By 1% Every .1 Mile
Reset Monitor and Run For Distance @ 1%
Rower
Block 1 - 6.5 Minutes
100m Row
15 Lateral Hops
200m Row
30 Lateral Hops
Repeat Until Time Is Called
Block 2 - 6 Minutes
100m Row (Note Number Of Strokes)
Recovery Row For Half The Number Of Strokes Above
200m Row (Note Number Of Strokes)
Recovery Row For Half The Number Of Strokes Above
Weight Floor
Block 1 - 6.5 Minutes
6 - Goblet Squat
12 - Plank Alternating Leg Lift
Block 2 - 6 Minutes
6 - Static Lunge (Left Leg) To Bicep Curl
6 - Static Lunge (Right Leg) To Upper Cut
12 - Plank Bird Dog
