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Today's Orange Theory Workout Intel – Monday 11/21/22 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/21/22 2G


Treadmill

Block 1

2 Minute Push

1 Minute Base

90 Second Push

1 Minute Base

1 Minute Push

1 Minute Base

30 Second All Out



Block 2

90 Second Base @ 4%

1 Minute Base

1 Minute Base @ 5%

1 Minute Base

30 Second Base @ 6%

1 Minute Base

1 Minute Base @ 6%


Block 3

1 Minute All Out

75 Second Walking Recovery

45 Second All Out

90 Second Walking Recovery

30 Second All Out




Rower / Weight Floor

Block 1 - 8 Minutes

Buy-In: 600m Base Row

Back To Back:

12 X Trx High Row

6 Each X Trx Cross Back Lunge, Rest


Block 2 - 7 Minutes

Buy-In: 300m Push Row 22 - 24 Strokes / Minute

Work & Rest:

6 - 10 X Seated Shoulder Press, Rest

6 - 10 X Sumo Squat, Rest



Block 3 - 5 Minutes

Buy-In: 150m All Out Row

Work & Rest:

4 - 8 X Power Push Up, Rest

4 - 8 X Bench Tap Jump Squat, Rest

Finisher: 30 Second Low Plank


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