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Today's Orange Theory Workout Intel – Monday 10/30/23 2G Hell Week #7 “Escape the Row”

OTFInsider.com Today's Orange Theory Workout Intel – Monday 10/30/23 2G Hell Week #7 “Escape the Row”


Team Workout. Rower Is The Pacer. Goal Is For All Teammates To Escape The 2k Row!


How The Team Workout Works

Split Into Teams Of Three

Partner A Is On The Treadmill

Partner B Is On The Rower And Will Be The Pacer

Partner C Is On The Floor


Partner A Will Do The Tread Block On Repeat

Partner C Will Do The Floor Block On Repeat

Partner B Will Do Row Block And Will Row 2000m In Rounds Of 1 Minute All Outs With 12 X Squat Jack To Front Press, Once Done They Will Tag Partner C


Partner A Will Go To The Rower And Do Their 2000m Row,

Partner B Will Go To The Floor

Partner C Will Go To The Treadmill


Repeat Until All Partners Have Done Their 2000m Row

Bonus: Same But Now The Row Is 500m And Done In Rounds Of 30 Second All Outs With 12 X Squat Jack To Front Press, Tread And Floor Blocks Remain The Same



Treadmill

Repeat Until Tagged:

30 Second Push

1 Minute All Out

30 Second Walking Recovery

30 Second Push

45 Second All Out

30 Second Walking Recovery

30 Second Push

30 Second All Out

30 Second Walking Recovery

Finisher: 1 Minute All Out



Rower

Repeat:

1 Minute All Out Row

12 X Medicine Ball Squat Jack To Front Press

Until Have Reached 2000m, Then Tag Partner On The Floor

Bonus:

30 Second All Out Row

6 X Medicine Ball Squat Jack To Front Press

Until Have Reached 500m



Weight Floor

Repeat Until Tagged By The Rower

8 Each X Bird Dog Low Row (Slow)

20 Total X Quick Lateral Hops

8 Each X High Plank Single Arm Reverse Fly (Slow)

20 Total X Quick Feet

8 Each X Single Arm Split Stance Deadlift (Slow)

20 Total X Quick Forward / Back Forward Hops

8 Each X Single Arm Neutral Grip Step Down (Slow)


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