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Today's Orange Theory Workout Intel – Friday 10/20/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/20/23 2G


Treadmill

Block 1

30 Second Base @ 6%

30 Second Base

45 Second Base @ 5%

30 Second Base

1 Minute Base @ 4%

30 Second Base

75 Second Base @ 3%

30 Second Base

90 Second Base @ 2%

Check Distance



Block 2

15 Second Push

15 Second All Out

45 Second Walking Recovery

30 Second Push

30 Second All Out

45 Second Walking Recovery

45 Second Push

45 Second All Out

45 Second Walking Recovery

1 Minute Push

1 Minute All Out

Check Distance, Match Or Beat Your Distance From Block 1


Block 3

6.5 Minute Run For Distance, Last 30 Second All Out

Check Distance, Match Or Beat Your Previous Best Distance



Rower / Weight Floor

Block 1 - 7 Minutes Circuit

6 - 10 X Pullover

6 - 10 X Chest Press

6 - 10 X Sumo Deadlift


Block 2 - 7.25 Minutes Circuit

4 - 8 Each X Single Leg Lateral Step Up With Power

4 - 8 X Sumo Squat To Upright Row With Power

30 Second All Out Row (100 - 200m+), Check Distance



Block 3 - 6.5 Minutes

6 X TRX Squat To High Row

6 X TRX Alt Reverse Lunge To Y-Raise

Repeat Until Finisher: 30 Second Of Sumo Squat To Upright Row



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