OTFInsider.com Today's Orange Theory Workout Intel – Thursday 9/29/22 2G
Treadmill
Block 1
1 Minute Base @ 5%
1 Minute Base
1 Minute Base @ 6%
1 Minute Base
1 Minute Base @ 7%
1 Minute Base
30 Second All out
Block 2
1 Minute Base @ 4%
1 Minute Base
1 Minute Base @ 5%
1 Minute Base
1 Minute Base @ 6%
1 Minute Base
30 Second All out
Block 3
1 Minute Base @ 3%
1 Minute Base
1 Minute Base @ 4%
1 Minute Base
1 Minute Base @ 5%
1 Minute Base
30 Second All out
Rower / Weight Floor
Block 1 - 6.5 Minutes Circuit
10 X Goblet Squat
10 X TRX Pull Up
10 Total X Push Up To Alt High Side Plank
Block 2 - 6.5 Minutes
3 Rounds Of Work & Rest:
10 X Sumo Squat Hold With Front Raise, Rest
10 / 8 / 6 X TRX Squat Jump, Rest
Buy Out: 400m Push Row
If Finished Then Repeat Exercises At 6 Reps As A Single Block
Block 3 - 6.5 Minutes
3 Rounds Of Work & Rest:
5 Each X Split Squat Hold With Bicep Curl, Rest
10 / 8 / 6 Total X TRX Alt Jump Lunge, Rest
Buy Out: 400m Push Row
If Finished Then Repeat Exercises At 6 Reps Until Finisher
Finisher: 30 Second Of Squat Hold Squat Jack
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