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Today's Orange Theory Workout Intel – Monday 1/16/23 3G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 1/16/23 3G


Treadmill

Block 1

2 Minute Push

30 Second Base

30 Second All Out



Block 2

90 Second Push

30 Second Base

30 Second All Out

45 Second Walking Recovery

30 Second All Out


Block 3

1 Minute Push

30 Second Base

30 Second All Out

45 Second Walking Recovery

30 Second All Out

45 Second Walking Recovery

30 Second All Out


Rower

Block 1

2 Minute Push Row

30 Second Transition

30 Second Of Squat Jumps



Block 2

90 Second Push Row

30 Second Transition

30 Second Of Squat Jumps

45 Second Recovery

30 Second All Out Row


Block 3

1 Minute Push Row

30 Second Transition

30 Second Of Squat Jumps

45 Second Recovery

30 Second All Out Row

45 Second Recovery

30 Second All Out Row


Weight Floor

Block 1 - 3 Minutes Circuit

1 Minute Of Lateral Bound With Single Leg Hop

1 Minute Of High Plank To Alt Side Plank

30 Second Rest

30 Second Of Front Squat (Explosive Tempo)



Block 2 - 3.75 Minutes Rep & Recover Add-On

45 Second Lateral Bound With Single Leg Hop

45 Second Of High Plank To Alt Side Plank

30 Second Rest

30 Second Of Low Row

45 Second To Do 16 X High Plank Alt Knee Drive, Recover

30 Second Of Front Squat (Explosive Tempo)


Block 3 - 4.5 Minutes Rep & Recover Add-On

30 Second Lateral Bound With Single Leg Hop

30 Second To Do 24 X High Plank Alt Knee Drive

30 Second Rest

30 Second Of 3 Step Lateral Sprint

45 Second To Do 16 X High Plank Alt Knee Drive, Recover

30 Second Of Low Row

45 Second To Do 16 X High Plank Alt Knee Drive, Recover

30 Second Of Front Squat (Explosive Tempo)



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