Orange Theory Workout Intel – Thursday 3/24/22 3G Endurance - The Chipper

OTFInsider.Com Today's Orange Theory Workout Intel – Thursday 3/24/22 3G Endurance

Treadmill

Block 1 (14 Minutes)

3 Minute Push

1 Minute Base

2.5 Minute Push

1 Minute Base

2 Minute Push

1 Minute Base

1.5 Minute Push

1 Minute Base

30s Push

30s All Out

Rower

Block 1A (3 Minutes)

20 Jump Squats

250m Row

Medicine Ball Bicep Curl To Overhead Press To Tricep Extension Until Time

Row Block 1B (1 Minutes)

100m Row

Squat Hold Until Time

Row Block 2A (3 Minutes)

15 Jump Squats

250m Row

Medicine Ball Bicep Curl To Overhead Press To Tricep Extension Until Time

Row Block 2B (1 Minutes)

100m Row

Squat Hold Until Time

Row Block 3A (3 Minutes)

10 Jump Squats

250m Row

Medicine Ball Bicep Curl To Overhead Press To Tricep Extension Until Time

Row Block 3B (1 Minutes)

100m Row

Squat Hold Until Time

Row Block 4A (3 Minutes)

20 Jump Squats

250m Row

Medicine Ball Bicep Curl To Overhead Press To Tricep Extension Until Time

Row Block 4B (1 Minutes)

100m Row

Recover Until Time

Row Block 5 (1 Minutes)

30s Push Row

30s All Out

Weight Floor (14 Minutes)

40 X Bench Tap Squats

40 X Forward Backwards Hops

35 X Bench Straight Leg Raise

35 X Forward Backwards Hops

30 X Sumo Squat To Upright Row

30 X Forward Backwards Hops

25 X TRX Low Row

25 X Forward Backwards Hops

20 X Palms To Elbows

20 X Forward Backwards Hops

15 X Chest Fly

15 X Forward Backwards Hops

10 X Step Up To Bicep Curl

10 X Forward Backwards Hops

Repeat All Exercises As A Single Block Without Forward Backwards Hops Until Time