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Today's Orange Theory Workout Intel – Friday 2/9/24 2G Switch

OTFInsider.com Today's Orange Theory Workout Intel – Friday 2/9/24 2G Switch


Treadmill – Block 1

75 Second Push

30 Second All Out

1 Minute Walking Recovery

1 Minute Push

30 Second All Out

45 Second Walking Recovery

30 Second All Out

1 Minute Walking Recovery

45 Second Push

30 Second All Out

1 Minute Walking Recovery

30 Second Push

30 Second All Out

45 Second Walking Recovery

30 Second All Out

Switch To Floor

 



Rower / Weight Floor - Block 1 - 11 Minutes

Buy-In: 600m Push Row (Check Time) - Once Only

 

Work & Rest:

6 - 10 Each X Single Arm Split Squat, Rest

6 - 10 X Tall Kneeling Arnold Press, Rest

6 - 10 Total X Torso Rotation, Rest

Repeat Until Time Is Called, Transition To Treadmill

 



Treadmill - Block 2

30 Second Push

30 Second All Out

45 Second Walking Recovery

45 Second Push

30 Second All Out

1 Minute Walking Recovery

30 Second All Out

1 Minute Walking Recovery

1 Minute Push

30 Second All Out

45 Second Walking Recovery

75 Second Push

30 Second All Out

1 Minute Walking Recovery

30 Second All Out

Transition To Floor

 



Rower / Weight Floor - Block 2 - 11 Minutes

Buy-In: 600m Push Row (Match Or Beat Your Time From Block 1) - Once Only

 

Work & Rest:

6 - 10 Each X Lateral Lunge To Balance Bicep Curl, Rest

6 - 10 X High Row, Rest

6 - 10 X Bridge, Rest

 

Repeat Until Finisher: 30 Second Of Torso Rotation Or 30 Second Of Bridge

 

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