OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 11/4/20 2G ESP
Treadmill
Block 1
30 Second Base @ 7%
30 Second Base @ 6%
30 Second Base @ 5%
30 Second Base @ 4%
30 Second Base @ 3%
30 Second Base @ 2%
90 Second Base
1 Minute All Out
Block 2
3 Minute Push
90 Second Base
2.5 Minute Push
30 Second All Out
Block 3
75 Second All Out
75 Second Walking Recovery
60 Second All Out
60 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
Rower / Weight Floor
Block 1 - 5.5 Minutes
200m Row
8 - TRX - Bridge Row
8 - Ab Dolly - Push Up To Pike
Block 2 - 7.5 Minutes
200m Row
12 - TRX - Y-Raise
12 - Ab Dolly - Hamstring Curl
12 - TRX - Chest Press
Block 3 - 7.5 Minutes
100m Row
12 - Bicep Curl To Shoulder Press
Repeat For Four Rounds Increasing Row By 50m Each Round
Reset Monitor And Row For Distance
