OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 1/6/21 3G Power
Treadmill
Block 1
90 Second Push
1 Minute Base
30 Second Push
30 Second Base
30 Second All Out
Block 2
1 Minute Push
1 Minute Base
30 Second Push
30 Second Base
30 Second All Out
Block 3
30 Second Push
1 Minute Base
45 Second Push
45 Second Base
30 Second All Out
Rower
Block 1 - 4 Minutes
100m All Out Row
5 - Medicine Ball - Power Jacks
Repeat Until Time Is Called, Record Your Distance
Block 2 - 3.5 Minutes
10 - Medicine Ball - Power Jacks
Row For Distance, Beat Your Distance From Block 1
Block 3 - 3.5 Minutes
150m Row
5 - Medicine Ball - Power Jacks
Repeat Until Time, Beat The Furthest Distance From Blocks 1 And 2
Weight Floor
Block 1 - 4 Minutes
8 - Push Up
8 - TRX - High Row (Explosive Tempo)
8 - Reverse Crunch
Block 2 - 3.5 Minutes
8 - Hand Release Push Up
8 – TRX - Bridge Row (Explosive Tempo)
Block 3 - 3.5 Minutes
8 - Full Burpee
12 - Power Sit Up With Rotation
