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Today's Orange Theory Workout Intel – Friday 12/9/22 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 12/9/22 2G


Treadmill

Block 1

Reset Treadmill

2 Minute Push

1 Minute All Out

1 Minute Walking Recovery

1 Minute Base

1 Minute Base To Push

1 Minute Push

1 Minute Push To All Out

1 Minute All Out

Note Distance



Block 2

Reset Treadmill

1 Minute Base @ 3%

1 Minute Base To Push @ 3%

1 Minute Push @ 3%

1 Minute Push To All Out @ 3%

1 Minute All Out @ 3%

1 Minute Walking Recovery

2 Minute Push @ 3%

1 Minute All Out @ 3%

Note Distance, Match Or Beat Block 1


Block 3

90 Second Push

30 Second All Out



Rower / Weight Floor

Block 1 - 9 Minutes

Back To Back:

8 X Sumo Squat To Upright Row With Power

8 X Bosu Kneeling Neutral Grip Lateral Raise

8 X Bosu Back Extension, Rest

15 Stroke Push Row, Check Distance



Block 2 - 9 Minutes

Back To Back:

8 X Skier Swing

8 X Bosu Kneeling Tricep Extension

8 Each X Bosu Low Side Plank Hip Dip, Rest

15 Stroke Push Row, Check Distance


Block 3 - 2 Minutes

6 Each X Bosu Split Leg Crunch

6 Total X Alt Full V-Up

Finisher: 30 Second Squat Hold

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