OTFInsider.Com - Today's Orange Theory Workout Intel - Friday 12/27/19 3G Power
Treadmill
Block 1
.4 Mile Push
30 Sec Walking Recovery
Block 2
.3 Mile Push
30 Sec Walking Recovery
.3 Mile Push
30 Sec Walking Recovery
Block 3
.2 Mile Push
30 Sec Walking Recovery
.2 Mile Push
30 Sec Walking Recovery
.2 Mile Push
30 Sec Walking Recovery
Block 4
.1 Mile All Out
30 Sec Walking Recovery
Repeat Until Time Is Called
Rower
Block 1
100m Row
Froggers Until Time Is Called – Note How Many You Complete
Block 2
150m Row
Froggers - # From Block 1
Hold Body Weight Squat Until Time Is Called
Block 3
200m Row
Froggers - # From Block 1
Hold Body Weight Squat Until Time Is Called
Block 4
250m Row
Froggers - # From Block 1
Hold Body Weight Squat Until Time Is Called
Block 5
300m Row
Froggers - # From Block 1
Hold Body Weight Squat Until Time Is Called
WeightFloor
Block 1
8 - Dumbbell – Neutral Full Thruster
Sprinter Sit Ups Until Time Is Called – Note How Many You Complete
Block 2
8 - Dumbbell – Neutral Full Thruster
8 - Dumbbell - Hip Hinge Low Row
Sprinter Sit Ups Until Time Is Called
Block 3
8 - Dumbbell – Neutral Full Thruster
8 - Dumbbell - Hip Hinge Low Row
8 - Dumbbell - Alt Leg Goblet Squat
Sprinter Sit Ups Until Time Is Called
Block 4
8 - Dumbbell – Neutral Full Thruster
8 - Dumbbell - Hip Hinge Low Row
8 - Dumbbell - Alt Leg Goblet Squat
16 - Dumbbell - Pulsing Squat Hold
Sprinter Sit Ups Until Time Is Called
Block 5
8 - Dumbbell – Neutral Full Thruster
8 - Dumbbell - Hip Hinge Low Row
8 - Dumbbell - Alt Leg Goblet Squat
16 - Dumbbell - Pulsing Squat Hold
8 - Trx - Tricep Extension
Sprinter Sit Ups Until Time Is Called
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