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

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


Treadmill

Block 1

45 Second Push

90 Second Base

45 Second Push

90 Second Base

30 Second All Out



Block 2

30 Second Base @ 5%

30 Second Base @ 6%

30 Second Base @ 7%

30 Second Base @ 6%

30 Second Base @ 5%

1 Minute Base

30 Second All Out


Block 3

1 Minute All Out

30 Second Walking Recovery

45 Second All Out

30 Second Walking Recovery

30 Second All Out


Rower

Block 1 - 5 Minutes

Reset Row Monitor

5 Minute Row For Distance

Check Distance



Block 2 - 4 Minutes

Reset Row Monitor

15 Stroke Row + 10 Total X Alt Reverse Lunge With Torso Rotation

Repeat Until Time

Try To Beat Half Your Distance From Block 1


Block 3 - 3.25 Minutes

100m All Out Row + 10 Second Rack & Rest

Repeat Until Finisher: 30 Second All Out Row



Weight Floor - 14.25 Minutes

2 Circuit Rounds:

10 Each X Bosu Single Arm Split Squat

10 Each X Bosu Kneeling Single Arm Bicep Curl

2 Work & Rest Rounds:

6 Each X Lateral Lunge, Rest

6 X Hammer Curl, Rest

2 Work & Rest Rounds:

4 Each X Split Squat Jump, Rest

4 X Clean, Rest

Bonus: Repeat All Exercises As A Single Block


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