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Today's Orange Theory Workout Intel – Friday 9/23/22 3G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/23/22 3G


Treadmill

Block 1

90 Second Push

45 Second Base

1 Minute Push

45 Second Base

30 Second Push

45 Second Base

1 Minute All Out



Block 2

45 Second Push

90 Second Base

45 Second Push

1 Minute Base

45 Second Push

30 Second Base

30 Second Push

30 Second All Out



Rower

Block 1 - 6.25 Minutes

250m All Out Row + 15 X Squat Jumps

200m All Out Row + 15 X Squat Jumps

150m All Out Row + 15 X Squat Jumps

Reset Monitor And Row For Distance Until Time, Check Distance


Block 2 - 6.25 Minutes

150m All Out Row + 25 X Pulsing Half Squats

150m All Out Row + 20 X Pulsing Half Squats

150m All Out Row + 15 X Pulsing Half Squats

150m All Out Row + 10 X Pulsing Half Squats

150m All Out Row + 5 X Pulsing Half Squats

Reset Monitor And Row For Distance Until Time, Try To Beat Your Distance From Block 1



Weight Floor

Block 1 - 6.25 Minutes Work And Rest

6 - 10 Total X Alt Full Step Up, Rest

6 - 10 Total X Alt Close Grip Chest Press, Rest

6 Each X TRX Single Arm Low Row


Block 2 - 6.25 Minutes Work And Rest

6 - 10 X Chest Fly

6 - 10 Each X Single Arm Single Leg Lateral Step Up

12 X Low Plank Jack

Repeat Until Finisher: TRX Kneeling Rollout


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