Thursday 11/5/20 3G Endurance

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 11/5/20 3G Endurance

Treadmill

Block 1 - 6.5 Minutes

45 Second Push

45 Second Base

60 Second Push

60 Second Base

75 Second Push

75 Second Base

30 Second All Out

Block 2 - 6.5 Minutes

75 Second Push

75 Second Base

60 Second Push

60 Second Base

45 Second Push

45 Second Base

30 Second All Out

Rower – 14 Minutes

100m Row

20 Jumping Jacks

Complete Four Rounds Increasing Row By 100m Each Time

100m Row

20 Pulsing Squats,

Complete Four Rounds Increasing Row By 100m Each Tim

Weight Floor – 14 Minute

Round 1 - Exercise 1 and 2 Burpees

Round 2 - Exercise 1, 2, and 4 Burpees

Round 3 - Exercise 1, 2, 3, and 6 Burpees

Round 4 - Exercise 1, 2, 3, 4, and 8 Burpees

Round 5 - Exercise 1, 2, 3, 4, 5 and 10 Burpees

Exercises

1. 16 - Hip Hinge Reverse Grip Low Row

2. 16 - Upper Cuts

3. 16 - TRX - Squat To High Row

4. 16 - Plank Jacks

5. 16 - Power Sit-Ups W. Rotation