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Today's Orange Theory Workout Intel – Friday 12/29/23 2G Switch

OTFInsider.com Today's Orange Theory Workout Intel – Friday 12/29/23 2G Switch


Treadmill Block 1

30 Second Push

1 Minute Base

30 Second Push

1 Minute Base

30 Second Push

30 Second All Out

 



Treadmill Block 2

1 Minute All Out

1 Minute Walking Recovery

45 Second All Out

1 Minute Walking Recovery

30 Second All Out

1 Minute Walking Recovery

15 Second All Out

Transition To Floor

 

Weight Floor Block 1 - 4 Minutes Load & Xplode

8 X Squat To Press

4 - 8 X Sit To Squat Jump, Rest

Transition To Rower When Time Called




 

Rower Block 1 - 5.5 Minutes Work & Active Recovery

8 Each X Single Arm Split Stance Dead Lift

200m Base Row

Transition To Treadmill When Time Called

 

Treadmill Block 3

30 Second Push

1 Minute Base

30 Second Push

1 Minute Base

30 Second Push

30 Second All Out

 

Treadmill Block 4

1 Minute All Out

1 Minute Walking Recovery

45 Second All Out

1 Minute Walking Recovery

30 Second All Out

1 Minute Walking Recovery

15 Second All Out

Transition To Floor

 



Weight Floor Block 2 - 4 Minutes Load & Xplode

8 Total X Reciprocating Chest Press

4 - 8 Total X Side To Side Push Up (Explosive), Rest

Transition To Rower When Time Called

 

Rower Block 2 - 5.5 Minutes Work & Active Recovery

8 Each X Single Arm Split Squat

200m Base Row

Repeat Until Finisher: 15 Second All Out Row

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