OTFInsider.com Today's Orange Theory Workout Intel – Friday 11/22/24 2G
Repeat of 11/6/24 2G
Treadmill
Tread Block 1 - 6.75 Minutes
1 Minute Base @ 5% (Power Walkers 7%+)
1 Minute Base @ 1%
1 Minute Base @ 6% (Power Walkers 8%+)
1 Minute Base @ 1%
1 Minute Base @ 7% (Power Walkers 9%+)
1 Minute Base @ 1%
45 Second All Out (Power Walkers 10%+)
75 Second Walking Recovery
Tread Block 2 - 6.75 Minutes
1 Minute Base @ 4% (Power Walkers 6%+)
1 Minute Base @ 1%
1 Minute Base @ 5% (Power Walkers 7%+)
1 Minute Base @ 1%
1 Minute Base @ 6% (Power Walkers 8%+)
1 Minute Base @ 1%
45 Second All Out (Power Walkers 10%+)
75 Second Walking Recovery
Tread Block 3 - 6.75 Minutes
1 Minute Base @ 3% (Power Walkers 5%+)
1 Minute Base @ 1%
1 Minute Base @ 4% (Power Walkers 6%+)
1 Minute Base @ 1%
1 Minute Base @ 5% (Power Walkers 7%+)
1 Minute Base @ 1%
45 Second All Out (Power Walkers 10%+)
Rower / Weight Floor
Block 1 – 18.5 Minutes Work & Rest
12 – 16 Total X Alt Full Step Up, Rest
12 – 16 Total X Alt Step Back Low Row, Rest
12 – 16 X Bridge, Rest
12 – 16 Total X Seated Reciprocating Shoulder Press, Rest
500m Push Row, Rest
30 Second To Grab Mini Band And Set Up For Your Core Blast
Block 2 - 3.75 Minutes Work & Rest
45 Second X Low Band Bear Step
15 Second Recovery
45 Second X Low Band With Dumbbell Crunch Hold With Scissors
15 Second Recovery
45 Second X Low Band Bear Step
15 Second Recovery
Finisher: 45 Second X Low Band With Dumbbell Crunch Hold With Scissors
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