OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 6/14/23 2G
Treadmill
Goal Distances For The Rower:
Green: 3000m
Orange: 4000m
Red: 5000m+
Treadmill - Block 1
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
1 Minute All Out
Weight Floor - Block 1 - 10 Minutes Circuit
12 / 10 / 8 / 6 X TRX Squat To High Row
12 / 10 / 8 / 6 X Kneeling Bicep Curl
12 / 10 / 8 / 6 Total X Low Plank Alt Wide Knee Drive
12 / 10 / 8 / 6 X Back Extension To Lat Pulldown
Repeat, Decreasing Reps By 2 Each Round
Run / Row Block - 23 Minutes - Do Not Reset Row Monitor
Exercises:
12 X Medicine Ball Squat To Press
12 Total X Medicine Ball Lateral Lunge
12 X Double Crunch
Tread Distance 1: 0.2 Miles @ Push Pace
Tread Distance 2: 0.15 Miles @ Push To All Out Pace
Tread Distance 3: 0.1 Miles @ All Out Pace
For The Run / Row:
Partner A Rows While Partner B Does Exercises And Tread 1
Partner B Swaps With Partner A Who Does Exercises And Tread 1 While Partner B Rows
Partner A Swaps With Partner B Who Does Exercises And Tread 2 While Partner A Rows
Partner B Swaps With Partner A Who Does Exercises And Tread 2 While Partner B Rows
Repeat Until Time:
Partner A Swaps With Partner B Who Does Exercises And Tread 3 While Partner A Rows
Partner B Swaps With Partner A Who Does Exercises And Tread 3 While Partner B Rows
Last 30 Second Is an All Out On The Rower
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