OTFInsider.com - Today's Orange Theory Workout Intel – 7/12/20 3G Strength
Treadmill
Block 1
1 Minute Base @ 6%
45 Second Base
1 Minute Base @ 7%
45 Second Base
30 Second AO @ 8%
Block 2
1 Minute Push @ 5%
45 Second Base
1 Minute Push @ 6%
45 Second Base
30 Second AO @ 7%
Block 3
1 Minute Push @ 5%
45 Second Base
30 Second Push @ 6%
45 Second Base
30 Second AO @ 6%
Rower
Block 1 - 4 Minutes
100m Row
30 Second Recovery Row
100m Row
30 Second Recovery Row
100m Row
30 Second Recovery Row
100m Row
Block 2 - 4 Minutes
30 Second Row For Distance
30 Second Recovery Row
30 Second Row For Distance
30 Second Recovery Row
30 Second Row For Distance
30 Second Recovery Row
30 Second Row For Distance
Block 3 - 3.5 Minutes
10 Stroke Max Row
30 Second Recovery Row
10 Stroke Max Row
30 Second Recovery Row
10 Stroke Max Row
30 Second Recovery Row
10 Stroke Max Row
Reverse Lunge Until Time
Weight Floor 13.5 Minutes
3 Rounds Of The Following Two Exercises
10 - Mid Band - Hip Bridge
10 - Mid Band - Static Crunch In And Out
Repeat The Following Exercises Until Time Is Called
6 - Dead Lift (Tempo)
6 - Step Down To Scaption
12 - Hip Hinge Swing
12 - Palm To Elbows
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