Today's Orange Theory Workout Intel – Wednesday 4/9/25 3G Dri Tri Prep

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 4/9/25 3G Dri Tri Prep

Treadmill - 14 Minutes 

Goal: Accumulate As Much Distance

Clear Screen

14 Minute Run For Distance, Last Minute Is All Out

Check Distance

Rower - 14 Minutes 

Goal: Increase Your Row Intensity Each Round

Round 1:

500m Base Row

6 X Squat

6 X Speed Squat

6 X Squat To Toes

6 X Squat Jump

Round 2:

500m Base To Push Row

6 X Squat

6 X Speed Squat

6 X Squat To Toes

6 X Squat Jump

Round 3:

500m Push Row

6 X Squat

6 X Speed Squat

6 X Squat To Toes

6 X Squat Jump

Round 4:

500m Push To All Out Row

6 X Squat

6 X Speed Squat

6 X Squat To Toes

6 X Squat Jump

When Done, Row For Distance Until Finisher: 1 Minute All Out Row

Weight Floor - 14 Minutes 

Goal: Complete As Many Rounds As Possible (Dri-Tri Full Is 2 Rounds, Sprint Is 1 Round)

40 X Bench Hop Overs

20 X Bench Tap Squat

20 Each X Full Step Up

20 X Push-Up

20 X Low Plank Jack

10 X Burpee

Repeat Until Finisher:

1 Minute Of Bench Hop Overs Or 

1 Minute Of Bench Tap Squat Or 

30 Second Each Of Full Step Up

1 Minute Of Push-Ups

1 Minute Of Low Plank Jacks

1 Minute Of Burpees