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OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/1/23 2G Run / Row

OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/1/23 2G Run / Row


Treadmill / Rower

Block 1 - 7 Minutes

0.2 Mile All Out

20 Stroke Push Row (Check Distance)



Block 2 - 7 Minutes

0.15 Mile All Out

15 Stroke Push Row (Check Distance)


Block 3 - 7 Minutes

0.1 Mile All Out

10 Stroke Push Row (Check Distance)

Last 30 Seconds Is All Out On The Station You Are On



Weight Floor

Block 1 - 7 Minutes

20 Seconds To Do 8 X Tap Jump Squat

30 Seconds To Do 10 X Tap Jump Squat

40 Seconds To Do 12 X Tap Jump Squat

Circuit Superset:

8 X Chest Fly

8 X TRX Low Row


Block 2 - 7 Minutes

20 Seconds To Do 8 Total X Alt Jump Lunge With Hop

30 Seconds To Do 10 Total X Alt Jump Lunge With Hop

40 Seconds To Do 12 Total X Alt Jump Lunge With Hop

Circuit Superset:

8 X Hammer Curl (Seated On Bench)

8 X TRX Tricep Extension



Block 3 - 7 Minutes

20 Seconds To Do 8 Total X Speed Skater With Power

30 Seconds To Do 10 Total X Speed Skater With Power

40 Seconds To Do 12 Total X Speed Skater With Power

Circuit Superset:

8 X Neutral Grip Lateral Raise

8 X TRX Y-Raise


Finisher:

30 Second Of Tap Jump Squat Or

30 Second Of Alt Jump Lunge With Hop Or

30 second of speed skater with power


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