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OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 10/30/24 2G Hell Week #7 “Back With A Vengeance”

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 10/30/24 2G Hell Week #7 “Back With A Vengeance”


Treadmill - 23.5 Minutes

Goal:

Green: 1.5 Miles

Orange:  2 Miles

Red: 2.5 Miles

Hell Week: 3 Miles

 

5 X 30 Sec All Outs (Zombie Attacks) At The 2, 5, 9.5, 13.5 And 19 Minute Marks - Wr When Done And Then Get Back To Tread Effort

 

Clear Monitor

22.5 Minute Run For Distance

 

Finisher: 1 Minute Ao (Last Zombie Attack)

Check Distance

 



Rower / Weight Floor - 23.5 Minutes

Part 1 - 0:00 - 7:30 Circuit: Unload

Zombie Attacks:

At 2 Minute Mark - 100m All Out Row (0:15 - 0:30)

At 5 Minute Mark - 10 X Burpee

12 X TRXChest Press

12 Total X Alt Reverse Lunge

12 X TRXReverse Grip Low Row

12 X Bench Bridge

30 Sec Recovery

 



Part 2 - 8:00 - 17:00 Circuit: Load

Zombie Attacks:

At 9.5 Minute Mark - 150m All Out Row (0:22 - 0:45)

At 13.5 Minute Mark - 10 X Dumbbell Burpee

8 X Chest Press

8 Total X Alt Reverse Lunge

8 X Reverse Grip Low Row

8 X Bench Bridge

30 Sec Recovery

 



Part 3 - 17:30 - 22:30 Circuit: Xplode

Zombie Attacks:

At 19 Minute Mark - 200m All Out Row (0:30 - 1:00)

6 X Bench Power Push Up

6 Total X Alt Jump Lunge

6 X Reverse Grip Low Row (Explosive)

6 X Skier Swing

Finisher: 1 Minute Of Full Burpee

 

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