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Today's Orange Theory Workout Intel – Friday 2/3/23 2G Run / Row

OTFInsider.com Today's Orange Theory Workout Intel – Friday 2/3/23 2G Run / Row


Treadmill

Block 1

3 Minute Run For Distance


Treadmill / Rower

Block 1 - 6.5 Minutes

30 Second All Out Row

30 Second Rack & Rest

30 Second All Out Row

30 Second Rack & Rest

30 Second All Out Row

Transition To Treadmill

Walk/Run Your Distance From Tread Block 1

Transition To Rower

Row Until Time Is Called



Rower

Block 1

3 Minute Row For Distance


Treadmill / Rower

Block 2 - 6.5 Minutes

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

30 Second All Out

Transition To Rower

Row Your Distance From Row Block 1

Transition To Treadmill

Run Until Time Is Called, Last 30 Second Is All Out



Weight Floor

Block 1 - 11 Minutes Work & Rest

8 Each X TRX Single Arm Squat Reach With Rotation, Rest

8 X Close Grip Chest Press (Explosive Tempo), Rest

8 Each X Single Leg Lateral Step Up With Power, Rest

8 Total X Sit Up With Alt Rotation, Rest


Block 2 - 11 Minutes Work & Rest

8 Each X Split Stance Single Arm High Row, Rest

8 X Clean, Rest

16 Total X Hop Over, Rest

8 Each X High Plank To Low Plank, Rest



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