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Wednesday - 7/8/20 3G Strength

OTFInsider.com - Today's Orange Theory Workout Intel – 7/8/20 3G Strength

Treadmill

Block 1 - 4 Minutes

0.2 Mile Run

30 Second Walking Recovery

Run For Distance For The Remainder Of Time @ 3% (Record Your Distance)


Block 2 - 4 Minutes

0.2 Mile Run

30 Second Walking Recovery

Run For Distance For The Remainder Of Time @ 2% (Record Your Distance)

Block 3 - 3.5 Minutes

0.2 Mile Run

30 Second Walking Recovery

Run For Distance For The Remainder Of Time @ 1% (Record Your Distance)


Rower

Block 1 - 4 Minutes

100m Row

20 Pulsing Half Squats

150m Row

20 Pulsing Half Squats

200m Row

20 Pulsing Half Squats

250m Row

20 Pulsing Half Squats

Row For Distance


Block 2 - 4 Minutes

100m Row

15 Pulsing Half Squats

150m Row

15 Pulsing Half Squats

200m Row

15 Pulsing Half Squats

250m Row

15 Pulsing Half Squats

Row For Distance


Block 3 - 3.5 Minutes

100m Row

10 Pulsing Half Squats

150m Row

10 Pulsing Half Squats

200m Row

10 Pulsing Half Squats

250m Row

10 Pulsing Half Squats

Row For Distance


Weight Floor - 13.5 Minutes

10 - Ground To Press

10 - Tricep Extension

10 - Ab Dolly - Pike

10 - Ab Dolly - Rollout

10 - Power Sit Up With Rotation

10 - TRX - Jump Squat

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