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Today's Orange Theory Workout Intel – Monday 1/15/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 1/15/24 2G


Treadmill

Block 1

75 Second Base @ 4%

30 Second Base

1 Minute Base @ 4%

30 Second Base

45 Second Base @ 4%

30 Second Base

30 Second Base @ 4%

 



Block 2

30 Second Base @ 4%

30 Second Base

45 Second Base @ 4%

30 Second Base

1 Minute Base @ 4%

30 Second Base

75 Second Base @ 4%

 

Block 3

75 Second Push

30 Second Base

1 Minute Push

30 Second Base

45 Second Push

30 Second Base

30 Second All Out

 

Block 4

30 Second Push

30 Second Base

45 Second Push

30 Second Base

1 Minute Push

45 Second Base

1 Minute All Out

 



Weight Floor  - 17.5 Minutes

2 Rounds - Work & Rest / Strong & Stable:

10 X Bicep Curl To Shoulder Press

8 Each X Balance Single Arm Shoulder Press, Rest

 

2 Rounds - Work & Rest / Strong & Stable:

10 X Deadlift

8 Each X Single Leg Deadlift, Rest

 

2 Rounds - Work & Rest / Strong & Stable:

10 Total X Bear Plank Alt Low Row

4 X Bear Plank Around The World Lifts, Rest

 

Bonus: Repeat Strong Or Stable Exercises Only Until Time Called

 



Rower - Partner Workout: I Go / You Go - 5 Minutes

Goals (Individual):

Green: 800m+

Orange: 1000m+

Red: 1200m+

Partners Alternate Doing 15 Stroke Rows (On Separate Rowers) And Accumulating Distance Individually Until Finisher, Tagging Each Other Until Done

 

Finisher: 1 Minute All Out Row

 

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