OTFInsider.com Today's Orange Theory Workout Intel – Monday 9/19/22 3G
Treadmill
Block 1
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
Block 2
5 Min Run For Distance
Last Minute Increase Pace To Close To All Out
Block 3
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
Rower
Block 1
30 Second All Out Row
45 Second Recovery
30 Second All Out Row
45 Second Recovery
30 Second All Out Row
Block 2
5 Min Row For Distance
Last Minute Increase Pace To Close To All Out
Block 3
30 Second All Out Row
45 Second Recovery
30 Second All Out Row
45 Second Recovery
30 Second All Out Row
Weight Floor
Block 1 - 3 Minutes Back To Back
30 Second Of Speed Skaters (Count Reps)
45 Second Of Push Up To Alt Cross Body Knee Drive
30 Second Of Speed Skaters (Check Reps)
45 Second Of Push Up To Alt Cross Body Knee Drive
30 Second Of Speed Skaters (Check Reps)
Block 2 - 5 Minutes
4 Minutes Of Circuit:
2 / 4 / 6 / 8 / 10 X Double Crunch
2 / 4 / 6 / 8 / 10 X Sit Up With Shoulder Press
2 / 4 / 6 / 8 / 10 Total X Seated Torso Rotation
1 Minute Of Lean Back With Twist
Block 3 - 3 Minutes Back To Back
30 Second Of Alt Neutral Grip Thruster (Count Reps)
45 Second Of Alt Lateral Lunge
30 Second Of Alt Neutral Grip Thruster (Check Reps)
45 Second Of Alt Lateral Lunge
Finisher: 30 Second Of Alt Neutral Grip Thruster
