OTFInsider.com Today's Orange Theory Workout Intel – Thursday 3/31/22 2G ESP
Treadmill
Block 1
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
Block 2
1 Minute Push @ 5%
1 Minute Base
1 Minute Push @ 4%
1 Minute Base
1 Minute Push @ 3%
1 Minute Base
30 Second All Out @ 2%
Block 3
2 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
30 Second All Out
Rower / Weight Floor
Block 1 - 6.5 Minutes
30 Second All Out Row (50+ Watts Over Base) Once Only
Repeat Until Time:
6 X Ground To Press
12 Total X Lateral Stability Hop (Stick It)
6 X 4 Point Plank
Block 2 - 6.5 Minutes
1 Minute Row @ 26 Strokes / Minute (200 - 300m+) Once Only
Repeat Until Time:
6 Each X Suitcase Squat (Tempo)
6 Each X Split Stance Single Arm Low Row (Tempo)
Block 3 - 6.5 Minutes
2 Minute Row (400 - 600m+) Once Only
Repeat Until Time:
15 X Bicep Curl
15 X Iso Hip Bridge To Tricep Extension
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