OTFInsider.com Today's Orange Theory Workout Intel – Monday 3/3/25 2G
Treadmill / Rower - 23.5 Minutes
Goal: Increase Intensity As The Distances Get Shorter
Part 1 - 10 Minutes:
2 Rounds Of 320m / 0.2 Miles Push To All out (Pw 160m / 0.1 Miles @ 6 - 10%), Walking recovery Until Ready For Next Round
2 Rounds Of 200m All out Row (0:30 - 1:00), Rest
Bonus: Tread Until Ready For Part 2
Part 2 - 8 Minutes:
2 Rounds Of 240m / 0.15 Miles Push To All out (Pw 120m / 0.075 Miles @ 7 - 10%), Walking recovery Until Ready For Next Round
2 Rounds Of 150m All out Row (0:22 - 0:45), Rest
Bonus: Tread Until Ready For Part 2
Part 3 - 5.5 Minutes:
2 Rounds Of 160m / 0.1 Miles Push To All out (Pw 80m / 0.05 Miles @ 8 - 10%), Walking recovery Until Ready For Next Round
2 Rounds Of 100m All out Row (0:30 - 1:00), Rest
Bonus: Tread Until Finisher - 30 Sec All out (Pw @ 10%+)
Weight Floor
Block 1 - 19 Minutes
3 Rounds Back To Back - Strong & Stable:
12 X Squat
12 Each X Forward Lunge (Front Foot On Bosu), Rest
3 Rounds Back To Back - Strong & Stable:
12 X Hammer Curl To Neutral Grip Shoulder Press
12 X Kneeling (On Bosu) Front Raise, Rest
3 Rounds Back To Back - Strong & Stable:
12 X Double Crunch
12 Total X High Plank Alt Pull Through, Rest
Bonus: Repeat All Exercises As A Single Block
90 Sec Recovery
Block 2 - 3 Minutes Coach’s Choice Core Blast
Bicycle Crunch (Bosu)
Core Exercise
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