OTFInsider.com Today's Orange Theory Workout Intel – 9/18/20 3G Strength
Treadmill
Block 1 - 6 Minutes
1 Minute @ 2%
1 Minute @ 4%
1 Minute @ 6%
1 Minute @ 8%
1 Minute @ 10%
1 Minute All Out @ 12%
Block 2 - 6.5 Minutes
1 Minute @ 12%
1 Minute @ 10%
1 Minute @ 8%
1 Minute @ 6%
1 Minute @ 4%
1 Minute @ 2%
30 Second All Out @ 1%
Rower - 14 Minutes
200m Row
5 - Medicine Ball - Squat
200m Row
10 - Medicine Ball - Squat
200m Row
15 - Medicine Ball - Squat
200m Row
5 - Medicine Ball - Squat To Press
200m Row
10 - Medicine Ball - Squat To Press
200m Row
15 - Medicine Ball - Squat To Press
200m Row
5 - Medicine Ball - Ground To Press
200m Row
10 - Medicine Ball - Ground To Press
200m Row
15 - Medicine Ball - Ground To Press
If Finished Complete As One
200m Row
5 - Medicine Ball - Squat
5 - Medicine Ball - Squat To Press
5 - Medicine Ball - Ground To Press
Weight Floor
Block 1 - 6 Minutes
10 - TRX - Chest Press
10 - Hip Hinge High Row
10 - Palms To Elbows (Total)
Block 2 - 6.5 Minutes
10 - TRX - Tricep Extensions
10 - Hip Hinge Low Row
5 - Side Plank Hip Dips (Each Side)
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