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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