OTFInsider.com Today's Orange Theory Workout Intel – Monday 12/28/20 2G Strength
Treadmill
Block 1
90 Second Base @ 5%
1 Minute Base
90 Second Base @ 7%
1 Minute Base
30 Second Base @ 9%
30 Second All Out
Block 2
2 Minute Base @ 4%
1 Minute Base
90 Second Base @ 6%
1 Minute Base
30 Second Base @ 8%
30 Second All Out
Block 3
3 Minute Base @ 3%
1 Minute Base
90 Second Base @ 5%
1 Minute Base
30 Second Base @ 7%
30 Second All Out
Rower / Weight Floor
Block 1 - 6 Minutes
150m Row (Once Only) @ 26 Strokes Per Minute
4/8 (Drop Set) - Single Arm Chest Press (Each Side)
12 - Double Crunch
Block 2 - 6.5 Minutes
150m Row (Once Only) @ 25 Strokes Per Minute
4/8 (Drop Set) - Bench Single Arm Low Row (Each Side)
12 - Decline Mountain Climbers
Block 3 - 7.5 Minutes
150m Row (Once Only) @ 24 Strokes Per Minute
4/8 (Drop Set) - Tricep Extension
4/8 (Drop Set) - Hammer Curl
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