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Today's Orange Theory Workout Intel – Monday 11/27/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/27/23 2G


Treadmill/ Rower- 23.5 Minutes

Round 1:

0.1 Mile Push

0.1 Mile All Out

30 Second Walking Recovery

Transition To Rower

Set Countdown To 500m:

30 Second All Out Row + 10 X Speed Squat

Repeat Until 500m Is Completed

Transition To Treadmill



Round 2:

0.1 Mile Push

0.1 Mile All Out

45 Second Walking Recovery

0.1 Mile Push

0.1 Mile All Out

45 Second Walking Recovery

Transition To Rower

Set Countdown To 500m:

30 Second All Out Row + 10 Total X Alt Power Skip

Repeat Until 500m Is Completed

Transition To Treadmill


Round 3

0.1 Mile Push

0.1 Mile All Out

1 Minute Walking Recovery

0.1 Mile Push

0.1 Mile All Out

1 Minute Walking Recovery

0.1 Mile Push

0.1 Mile All Out

1 Minute Walking Recovery

Transition To Rower

Set Countdown To 500m:

30 Second All Out Row + 10 Total X Twist Hops

Repeat Until 500m Is Completed

Transition To Treadmill

Bonus: Tread @ Own Pace Until Finisher

Finisher: 30 Second All Out



Weight Floor

Block 1 - 7 Minutes

Back To Back - Strong & Stable:

12 X Goblet Squat

6 Each X Body weight Cross Back Lunge To Knee Raise, Rest

4 Each X TRX Single Arm Reach With Rotation


Block 2 - 6.5 Minutes

Back To Back - Strong & Stable:

12 X Chest Fly

6 Total X Push Up To Alt High Side Plank, Rest

8 Total X Alt Dead Bug With Press



Block 3 - 7 Minutes

Back To Back - Strong & Stable:

12 X Deadlift

6 Each X Body weight Single Leg Deadlift To Knee Raise

4 Each X Bird Dog To Crunch

Finisher: 30 Second Of Push Up To Alt High Side Plank

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