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Today's Orange Theory Workout Intel – Monday 11/6/23 3G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/6/23 3G


Treadmill

4 Minute Tread For Distance

1 Minute Base

2 Minute Tread For Distance

1 Minute Base

1 Minute Tread For Distance

1 Minute Base

3.75 Minute Tread For Distance

15 Second All Out



Rower

Block 1 - 9 Minutes

1 Minute All Out Row

8 Total X Medicine Ball Alt Reverse Lunge To Shoulder Press

30 Second All Out Row

8 Total X Medicine Ball Halo



Block 2 - 4 Minutes

30 Second All Out Row

15 Second Recovery

30 Second All Out Row

15 Second Recovery

30 Second All Out Row

15 Second Recovery

30 Second All Out Row

15 Second Recovery

30 Second All Out Row

15 Second Recovery

15 Second All Out Row



Weight Floor

Block 1 - 9 Minutes

Circuit (1 Round Only):

16 Total X Goblet Alt Lateral Shift

8 Each X Single Arm Shoulder Press To Stand

8 Each X Lateral Lunge To Balance Bicep Curl

Repeat - Circuit:

8 Total X Goblet Alt Lateral Shift

4 Each X Single Arm Shoulder Press To Stand

4 Each X Lateral Lunge To Balance Bicep Curl



Block 2 - 4 Minutes

30 Second - Sit To Squat Jump

15 Second Rest

30 Second - Speed Skater With Power

15 Second Rest

30 Second - Sit To Squat Jump

15 Second Rest

30 Second - Speed Skater With Power

15 Second Rest

30 Second - Sit To Squat Jump

15 Second Rest

Finisher: 15 Second - Sit To Squat Jump Or 15 Second - Speed Skater With Power


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