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Today's Orange Theory Workout Intel – Friday 5/5/23 3G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/5/23 3G


Treadmill

1 Minute Base/Push At 5% Incline

45 Second Push At 4% Incline

30 Second Push/All Out At 3% Incline

15 Second All Out At 2% Incline

30 Second Walking Recovery


1 Minute Base/Push At 2% Incline

45 Second Push At 3% Incline

30 Second Push/All Out At 4% Incline

15 Second All Out At 5% Incline

30 Second Walking Recovery


1 Minute Base/Push At 5% Incline

45 Second Push At 4% Incline

30 Second Push/All Out At 3% Incline

15 Second All Out At 2% Incline

30 Second Walking Recovery


1 Minute Base/Push At 2% Incline

45 Second Push At 3% Incline

30 Second Push/All Out At 4% Incline

15 Second All Out At 5% Incline

30 Second Walking Recovery


1 Minute Base/Push At 5% Incline

45 Second Push At 4% Incline

30 Second Push/All Out At 3% Incline

15 Second All Out At 2% Incline

30 Second Walking Recovery



Rower

1 Minute Mini Band Front Raises

45 Second Transition To Rower

30 Second Push To All Out

15 Second All Out 30 Second Rest


1 Minute Mini Band Low Row To Hammer Curl

45 Second Transition To Rower

30 Second Push To All Out

15 Second All Out

30 Second Rest


1 Minute Mini Band Front Raises

45 Second Transition To Rower

30 Second Push To All Out

15 Second All Out

30 Second Rest


1 Minute Mini Band Low Row To Hammer Curl

45 Second Transition To Rower

30 Second Push To All Out

15 Second All Out

30 Second Rest


1 Minute Mini Band Front Raises

45 Second Transition To Rower

30 Second Push To All Out

15 Second All Out

30 Second Rest



Weight Floor

First Circuit

5 Bench Chest Presses

Amrap Chest Presses

5 Deadlifts

Amrap Deadlifts


Second Circuit

5 Low Row

Amrap Low Row

5 Bench Taps With Goblet Squat

Amrap Goblet Squat


Third Circuit

5 Standing Chest

Amrap Chest Press


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