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OTFInsider.com Today's Orange Theory Workout Intel – Friday 12/1/23 2G - 12 Days of Fitness Day #1

OTFInsider.com Today's Orange Theory Workout Intel – Friday 12/1/23 2G - 12 Days of Fitness Day #1

Treadmill

Block 1

30 Second Push

45 Second Base

30 Second All Out

1 Minute Walking Recovery

30 Second All Out

1 Minute Walking Recovery

30 Second All Out

1 Minute Walking Recovery

30 Second All Out



Block 2

1 Minute Push

45 Second Base

30 Second All Out

1 Minute Walking Recovery

30 Second All Out

1 Minute Walking Recovery

30 Second All Out


Block 3

90 Second Push

45 Second Base

30 Second All Out

1 Minute Walking Recovery

30 Second All Out


Block 4

2 Minute Push

45 Second Base

30 Second All Out



Rower / Weight Floor

Block 1 - Rep & Recover - Take Away

30 Second Push Row, 45 Second To Transition To Floor

30 Second Of Lateral Bound To Single Leg Hop

1 Minute To Do 24 X High Plank Alt Knee Drive Aqap, Recover When Done

30 Second Of High Pull

1 Minute To Do 24 X High Plank Alt Knee Drive Aqap, Recover When Done

30 Second Of Heisman

1 Minute To Do 24 X High Plank Alt Knee Drive Aqap, Recover When Done

30 Second Of Clean, Count Reps


Block 2 - Rep & Recover - Take Away

1 Minute Push Row, 45 Second To Transition To Floor

30 Second Of High Pull

1 Minute To Do 24 X High Plank Alt Knee Drive, Recover When Done

30 Second Of Heisman

1 Minute To Do 24 X High Plank Alt Knee Drive, Recover When Done

30 Second Of Clean, Match Or Beat Reps From Block 1


Block 3 - Rep & Recover - Take Away

90 Second Push Row, 45 Second To Transition To Floor

30 Second Of Heisman

1 Minute To Do 24 X High Plank Alt Knee Drive, Recover When Done

30 Second Of Clean, Match Or Beat Reps From Previous Blocks


Block 4



- Rep & Recover - Take Away

90 Second Push Row, 45 Second To Transition To Floor

Finisher: 30 Second Of Clean, Match Or Beat Reps From Previous Blocks


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