OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 6/8/22 2G Reverse Chipper
Treadmill
30 second push
90 second base
45 second push
90 second base
1 minute push
90 second base
75 second push
90 second base
90 second push
90 second base
2 minute push
90 second base
2.5 minute push
90 second base
3 minute push (last minute increase pace)
Rower / Weight Floor
Block 1 - 2.75 minutes circuit
5 x mid band walkout
5 x mid band iso squat lateral walk
Block 2 - 10.25 minutes
3 rounds of work & rest:
6 each x bench static jump lunge, rest
6 x burpee to bicep curl to shoulder press, rest
3 rounds of rack & rest:
150m All Out row
rest, clear screen
If finished then repeat exercises until time
Block 3 - 7 minutes work & rest
6 each x single arm hip hinge swing
6 each x bench single arm chest press (explosive tempo)
12 total x lateral hop over
Repeat until finisher: 1 minute of burpee to bicep curl to shoulder press
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