OTFInsider.com Today's Orange Theory Workout Intel – Monday 10/30/23 2G Hell Week #7 “Escape the Row”
Team Workout. Rower Is The Pacer. Goal Is For All Teammates To Escape The 2k Row!
How The Team Workout Works
Split Into Teams Of Three
Partner A Is On The Treadmill
Partner B Is On The Rower And Will Be The Pacer
Partner C Is On The Floor
Partner A Will Do The Tread Block On Repeat
Partner C Will Do The Floor Block On Repeat
Partner B Will Do Row Block And Will Row 2000m In Rounds Of 1 Minute All Outs With 12 X Squat Jack To Front Press, Once Done They Will Tag Partner C
Partner A Will Go To The Rower And Do Their 2000m Row,
Partner B Will Go To The Floor
Partner C Will Go To The Treadmill
Repeat Until All Partners Have Done Their 2000m Row
Bonus: Same But Now The Row Is 500m And Done In Rounds Of 30 Second All Outs With 12 X Squat Jack To Front Press, Tread And Floor Blocks Remain The Same
Treadmill
Repeat Until Tagged:
30 Second Push
1 Minute All Out
30 Second Walking Recovery
30 Second Push
45 Second All Out
30 Second Walking Recovery
30 Second Push
30 Second All Out
30 Second Walking Recovery
Finisher: 1 Minute All Out
Rower
Repeat:
1 Minute All Out Row
12 X Medicine Ball Squat Jack To Front Press
Until Have Reached 2000m, Then Tag Partner On The Floor
Bonus:
30 Second All Out Row
6 X Medicine Ball Squat Jack To Front Press
Until Have Reached 500m
Weight Floor
Repeat Until Tagged By The Rower
8 Each X Bird Dog Low Row (Slow)
20 Total X Quick Lateral Hops
8 Each X High Plank Single Arm Reverse Fly (Slow)
20 Total X Quick Feet
8 Each X Single Arm Split Stance Deadlift (Slow)
20 Total X Quick Forward / Back Forward Hops
8 Each X Single Arm Neutral Grip Step Down (Slow)
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