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Today's Orange Theory Workout Intel – Friday 1/13/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 1/13/23 2G


Treadmill - Block 1

2.5 Minute Push

1 Minute Power Walk @ 13%+

Switch To Rower


Rower - Block 1

90 Second Row For Distance

Check Distance

Switch To Treadmill



Treadmill - Block 2

1 Minute Power Walk @ 13%+

2.5 Minute Push


Treadmill - Block 3

1 Minute Power Walk @ 13%+

2.5 Minute Push

Switch To Rower


Rower - Block 2

90 Second Row For Distance

Try To Match Or Beat Your Distance From Row Block 1

Switch To Treadmill



Treadmill - Block 4

2.5 Minute Push

1 Minute Power Walk @ 13%+

Switch To Floor


Weight Floor - Block 1 - 3.5 Minutes

Back To Back:

13 X Neutral Grip Thruster

13 X TRX Pull Up

13 X Full V-Up, Rest

Bonus: Low Plank Until Buy-Out

Buy-Out: 1 Minute Of Lateral Hop Squat With Floor Tap

Switch To Treadmill


Treadmill - Block 5

90 Second Push

Switch To Floor


Weight Floor - Block 2 - 3.5 Minutes

Buy-In: 1 Minute Of Lateral Hop Squat With Floor Tap

Back To Back:

13 X Neutral Grip Thruster

13 X TRX Pull Up

13 X Full V-Up, Rest

Bonus: Low Plank Until Time



Weight Floor - Block 3 - 3.5 Minutes

Buy-In: 1 Minute Of Squat To Alt Jump Lunge

Back To Back:

13 X Full Burpee

13 X TRX Low Row

13 X Bear Plank Hops

Bonus: Low Plank Until Time

Switch To Treadmill


Treadmill - Block 6

90 Second Push

Switch To Floor



Weight Floor - Block 4 - 3.5 Minutes

Back To Back:

13 X Full Burpee

13 X TRX Low Row

13 X Bear Plank Hops

Bonus: Low Plank Until Finisher

Finisher: 1 Minute Of Squat To Alt Jump Lunge


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