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Today's Orange Theory Workout Intel – Friday 5/26/23 3G Mayhem #7 “High Voltage”

OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/26/23 3G Mayhem #7 “High Voltage”


Treadmill

30 Second Base To Push

30 Second Base @ 8%

45 Second Base To Push

45 Second Base @ 7%

1 Minute Base To Push

1 Minute Base @ 6%

75 Second Base To Push

75 Second Base @ 5%

90 Second Base To Push

90 Second Base @ 4%

1.75 Minute Base To Push

1.75 Minute Base @ 3%

1 Minute All Out



Rower - 14.5 Minutes

Round 1 - Repeat Until You Reach 400m:

30 Second Push Row

3 X Jump Squats

Round 2 - Repeat Until You Reach 800m:

1 Minute Push Row

6 X Jump Squats

Round 3 - Repeat Until You Reach 1600m:

2 Minute Push Row

12 X Jump Squats

Bonus: Row For Distance Until Time Called

Finisher: 1 Minute All Out Row



Weight Floor - 14.5 Minutes

5 Rounds Back To Back:

2 / 4 / 6 / 8 / 10 X Burpee With High Plank To Low Plank

4 / 8 / 12 / 16 / 20 Total X Low Plank Alt Punch

4 / 8 / 12 / 16 / 20 X Hip Raise

4 / 8 / 12 / 16 / 20 X Double Twist Crunch

4 / 8 / 12 / 16 / 20 Total X Bridge Hold March, Rest

Bonus: Low Plank Hip Rocks Until Time Called

Finisher: 1 Minute Of Burpee With High Plank To Low Plank


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