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Today's Orange Theory Workout Intel – Friday 1/6/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 1/6/23 2G


Treadmill

Block 1

90 Second Base To Push

90 Second Push

90 Second Push To All Out

30 Second All Out


Block 2

90 Second Base To Push @ 3%

90 Second Push @ 3%

90 Second Push To All Out @ 3%

30 Second All Out @ 3%



Block 3

1 Minute Base @ 3%

1 Minute Base @ 4%

1 Minute Base @ 5%

75 Second Base

45 Second Base @ 5%

45 Second Base @ 6%

45 Second Base @ 7%

1 Minute Base

30 Second Base @ 7%

30 Second Base @ 8%

30 Second Base @ 9%

45 Second Base

30 Second All Out



Rower / Weight Floor

Block 1 - 5 Minutes

3 Rounds Of 90 Seconds To Complete:

12 X TRX Reverse Grip Low Row

12 Total X Reciprocating Row

6 Each X Bench Single Arm Low Row

30 Second Of Low Plank Jack


Block 2 - 5 Minutes

3 Rounds Of 90 Seconds To Complete:

12 Total X Bodyweight Dynamic Cossack Squat

12 Total X Alt Dumbbell Reverse Lunge

12 Total X Alt 90 Degree Pop Squat

30 Second Of Low Plank Jack



Block 3 - 10.25 Minutes

6 X Clean To Front Squat, Rest

6 Each X Low Side Plank Leg Lift

6 Each X Lean Back With Twist, Rest

1 Minute Push Row, Rest

Repeat Until Finisher: 30 Second Of Low Plank Jack


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