OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 2/10/21 3G Strength
Treadmill
Block 1
1 Minute Base @ 6%
1 Minute Base
45 Second Base @ 7%
45 Second Base
30 Second Base @ 8%
30 Second All Out
Block 2
45 Second All Out
1 Minute Wr
45 Second All Out
Block 3
30 Second Base @ 8%
45 Second Base
45 Second Base @ 7%
1 Minute Base
1 Minute Base @ 6%
30 Second All Out
Rower
Block 1 - 4.5 Minutes
100m Row
12 - Medicine Ball - Ground To Press
Repeat Until Time Is Called Increasing Row By 50m Each Round
Block 2
45 Second All Out Row
1 Minute Recovery Row
45 Second All Out Row
Block 3 - 4.5 Minutes
100m Row
12 - Medicine Ball - Squat To Press
Repeat Until Time Is Called Increasing Row By 50m Each Round
Weight Floor
Block 1 - 8 Minutes
8 (Each Side) - Lateral Step Up
12 - Bench Sit To Stand (Option To Use A Dumbbell)
12 Total - Bench Decline Mountain Climbers
12 Total - Bench Torso Rotation
Block 2 - 4.5 Minutes
12 Total - Bicycle Chest Press
8 (Each Side) - Side Plank Rotation
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