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Today's Orange Theory Workout Intel – Friday 5/12/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/12/23 2G


Treadmill - Block 1

1 Minute Base

1 Minute Push

1 Minute All Out

1 Minute Walking Recovery

1 Minute Push

1 Minute All Out

1 Minute Walking Recovery

30 Second All Out

Transition To Floor



Weight Floor - Block 1 - 7.5 Minutes

Back To Back Superset:

6 X Reverse Lunge (L)

6 X Step Down Reverse Lunge (L)

6 X Reverse Lunge (R)

6 X Step Down Reverse Lunge (R), Rest

12 X Low Bench Bridge

Transition To Treadmill


Treadmill Block 2

45 Second Base

45 Second Push

45 Second All Out

45 Second Walking Recovery

45 Second Push

45 Second All Out

45 Second Walking Recovery

45 Second All Out

45 Second Walking Recovery

30 Second All Out

Transition To Rower



Rower Block

45 Second Base Row

45 Second Push Row

45 Second All Out Row

45 Second Recovery Row

45 Second Push Row

45 Second All Out Row

45 Second Recovery Row

45 Second All Out Row

45 Second Recovery Row

30 Second All Out Row

Transition To Treadmill


Treadmill - Block 3

30 Second Base

30 Second Push

30 Second All Out

30 Second Walking Recovery

30 Second Push

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

30 Second All Out

Transition To Floor



Weight Floor - Block 2 - 6 Minutes

Back To Back Superset:

6 X Chest Press (On Floor)

6 X Low Bench Chest Press, Rest

6 Each X High Plank Abduction

Repeat Until Finisher: 30 Second High Plank Alt Knee Drive (Using Low Bench For Feet)


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