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Today's Orange Theory Workout Intel – Friday 11/18/22 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 11/18/22 2G


Treadmill

Block 1

90 Second Base @ 6%

90 Second Base To Push @ 4%

90 Second Push @ 2%

90 Second Walking Recovery

90 Second Base @ 6%

90 Second Base To Push @ 4%

90 Second Push @ 2%



Block 2

1 Minute Power Walk To Base @ 9%

1 Minute Power Walk To Base @ 8%

1 Minute Power Walk To Base @ 7%

1 Minute Walking Recovery

1 Minute Base @ 6%

1 Minute Base @ 5%

1 Minute Base @ 4%

1 Minute Walking Recovery

1 Minute Push @ 3%

1 Minute Push @ 2%

1 Minute All Out



Rower / Floor

Block 1 - 10.5 Minutes

Buy-In: 500m Push Row Once Only

Circuit:

6 X Clean To Front Squat

6 X Power Push Up

6 Each X Low Side Plank Thread The Needle



Block 2 - 11 Minutes

Buy-In 500m Push Row Once Only

Circuit:

6 Each X Single Arm Neutral Grip Thruster

6 Each X Reverse Lunge To Single Leg Hop

6 Each X Half Kneeling Wood Chopper


Repeat Circuit Until Finisher: 1 Minute All Out Row


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