OTFInsider.com Today's Orange Theory Workout Intel – 9/19/20 3G Power
Treadmill
Block 1
1 Minute Push
1 Minute Base
30 Second Push
30 Second All Out
Block 2
30 Second All Out
30 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
90 Second Walking Recovery
30 Second All Out
Block 3
1 Minute Push
1 Minute Base
30 Second Push
30 Second All Out
Rower
Block 1 - 3 Minutes
150m Row
5 - Squat Jacks
150m Row
10 - Squat Jacks
150m Row
15 - Squat Jacks
Squat Hold Til Time
Block 2
30 Second All Out Row
30 Second Recovery Row
30 Second All Out Row
1 Minute Recovery Row
30 Second All Out Row
90 Second Recovery Row
30 Second All Out Row
Block 3 - 3 Minutes
150m Row
15 - Squat Jacks
150m Row
10 - Squat Jacks
150m Row
5 - Squat Jacks
Hold Squat Until Time Is Called
Weight Floor
Block 1 - 3 Minutes
10 - Low Bench Alternating Toe Tap
10/8/6 - Hip Hinge Reverse Fly (Tempo)
Block 2 - 5 Minutes
10/8/6 - Balance Bicep Curl Each
10/8/6 - Low Bench Plank Jack To Decline Push Up
Block 3 - 3 Minutes
20 - Low Bench Running Man
10/8/6 - Dumbbell - Tricep Extension (Tempo)
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