Today's Orange Theory Workout Intel – Wednesday 9/21/22 2G Run / Row

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 9/21/22 2G Run / Row

Treadmill - 23 Minutes

0.1 Mile Base @ 10%

100m All Out Row

1 Minute Walking Recovery (Get Back To Base)

0.2 Mile Base @ 8%

100m All Out Row

1 Minute Walking Recovery (Get Back To Base)

0.3 Mile Base @ 6%

100m All Out Row

1 Minute Walking Recovery (Get Back To Base)

0.4 Mile Base @ 4%

100m All Out Row

1 Minute Walking Recovery (Get Back To Base)

0.5 Mile Base @ 2%

100m All Out Row

Bonus: Run For Distance Until The 30 Second All Out Finisher

Weight Floor

Block 1 - 6.5 Minutes

10 X Goblet Squat, Rest

Back To Back:

10 X Neutral Grip Front Raise

10 X Lateral Raise

10 X Reverse Fly, Rest

Block 2 - 6.5 Minutes Circuit

20 Total X Quick Lateral Hops

20 Total X Foot Exchange

5 Each X Balance Bicep Curl

10 X Wide Stance Bridge

Block 3 - 7 Minutes

30 Second Of Neutral Grip Thrusters

30 Second Rest

1 Minute Of Walkout To High Plank Pop

30 Second Rest

30 Second Of Neutral Grip Thrusters

30 Second Rest

40 Second Of Walkout To High Plank Pop

30 Second Rest

30 Second Of Neutral Grip Thrusters

30 Second Rest

20 Second Of Walkout To High Plank Pop

30 Second Rest

Finisher: 30 Second Of Neutral Grip Thrusters