OTFInsider.com Today's Orange Theory Workout Intel – Friday 1/13/23 2G
Treadmill - Block 1
2.5 Minute Push
1 Minute Power Walk @ 13%+
Switch To Rower
Rower - Block 1
90 Second Row For Distance
Check Distance
Switch To Treadmill
Treadmill - Block 2
1 Minute Power Walk @ 13%+
2.5 Minute Push
Treadmill - Block 3
1 Minute Power Walk @ 13%+
2.5 Minute Push
Switch To Rower
Rower - Block 2
90 Second Row For Distance
Try To Match Or Beat Your Distance From Row Block 1
Switch To Treadmill
Treadmill - Block 4
2.5 Minute Push
1 Minute Power Walk @ 13%+
Switch To Floor
Weight Floor - Block 1 - 3.5 Minutes
Back To Back:
13 X Neutral Grip Thruster
13 X TRX Pull Up
13 X Full V-Up, Rest
Bonus: Low Plank Until Buy-Out
Buy-Out: 1 Minute Of Lateral Hop Squat With Floor Tap
Switch To Treadmill
Treadmill - Block 5
90 Second Push
Switch To Floor
Weight Floor - Block 2 - 3.5 Minutes
Buy-In: 1 Minute Of Lateral Hop Squat With Floor Tap
Back To Back:
13 X Neutral Grip Thruster
13 X TRX Pull Up
13 X Full V-Up, Rest
Bonus: Low Plank Until Time
Weight Floor - Block 3 - 3.5 Minutes
Buy-In: 1 Minute Of Squat To Alt Jump Lunge
Back To Back:
13 X Full Burpee
13 X TRX Low Row
13 X Bear Plank Hops
Bonus: Low Plank Until Time
Switch To Treadmill
Treadmill - Block 6
90 Second Push
Switch To Floor
Weight Floor - Block 4 - 3.5 Minutes
Back To Back:
13 X Full Burpee
13 X TRX Low Row
13 X Bear Plank Hops
Bonus: Low Plank Until Finisher
Finisher: 1 Minute Of Squat To Alt Jump Lunge
