OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 2/3/21 3G Power
Treadmill
Block 1
1 Minute Push
1 Minute Base
30 Second Push
30 Second Base
30 Second All Out
Block 2
45 Second All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
45 Second All Out
Block 3
30 Second Push
30 Second Base
1 Minute Push
1 Minute Base
30 Second All Out
Rower
Block 1 - 3.5 Minutes
200m Row
10 - Medicine Ball - Half Thruster
150m Row
10 - Medicine Ball - Half Thruster
100m Row
10 - Medicine Ball - Half Thruster
Row For Distance (Note Your Distance)
Block 2
45 Second All Out Row
30 Second Recovery
45 Second All Out Row
30 Second Recovery
45 Second All Out Row
30 Second Recovery
45 Second All Out Row
Block 3 - 3.5 Minutes
100m Row
10 - Medicine Ball - Half Thruster
150m Row
10 - Medicine Ball - Half Thruster
100m Row
10 - Medicine Ball - Half Thruster
Row For Distance - Beat Your Distance From Block 1
Weight Floor
Block 1 - 3.5 Minutes
10 - Hip Hinge Reverse Grip Low Row
10/8/6 - Neutral Half Thruster
Block 2
45 Second Power Situp
30 Second Static Crunch Heel Tap
45 Second Power Situp
30 Second Static Crunch Heel Tap
45 Second Power Situp
30 Second Static Crunch Heel Tap
45 Second Power Situp
Block 3
10 - TRX - Rollout
10/8/6 - TRX - Power Pull Up
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