OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 11/18/20 3G Strength
Treadmill
Block 1 - 3 Minutes
1 Minute Push @ 3%
1 Minute Base
1 Minute All Out @ 3%
Block 2 - 9.5 Minutes
60 Second Push @ 3%
60 Second Base
75 Second Push @ 3%
75 Second Base
90 Second Push @ 3%
90 Second Base
60 Second All Out @ 3%
30 Walking Recovery
30 Second All Out
Rower
Block 1 - 3 Minutes
1 Minute - Jump Squats
1 Minute - Squats
1 Minute - Iso Squats
Block 2 - 9.5 Minutes
350m Row
6 (Each Side) – Medicine Ball - Squat With Alternate Rotation
12 – Medicine Ball - Iso Squat Front Press
Repeat Until Time Is Called Reducing Row By 50m
Weight Floor
Block 1
8 – Mini Bands - Hip Bridge
8 – Mini Bands - Iso Plank Toe Taps
Block 2
8 - Sumo Squats
16 - Close Grip Chest Press
8 (Each Side) – Bench - Bird Dog Low Row
