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Today's Orange Theory Workout Intel – Monday 12/19/22 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 12/19/22 2G


Treadmill

Block 1

2 Minute Push

1 Minute Base

2 Minute Push

30 Second Base

2 Minute Push

30 Second All Out



Block 2

45 Second Base @ 4%

45 Second Base @ 5%

45 Second Base @ 6%

45 Second Base @ 7%

45 Second Walking Recovery

45 Second Base @ 7%

45 Second Base @ 6%

45 Second Base @ 5%

45 Second Base @ 4%


Block 3

30 Second Push

30 Second All Out

75 Second Walking Recovery

30 Second Push

30 Second All Out

75 Second Walking Recovery

30 Second Push

30 Second All Out



Rower / Weight Floor

Block 1 - 8 Minutes

2 Rounds - Circuit:

12 X TRX Bicep Curl

6 Each X TRX Cross Back Lunge

12 X TRX Kneeling Rollout

400m Base Row (Once Only)

If Finished Then Just Repeat Exercises As A Single Block



Block 2 - 7 Minutes

2 Rounds - Work & Rest:

6 - 10 Each X Split Stance Single Arm Low Row, Rest

6 - 10 Each X Alt Goblet Transverse Squat, Rest

200m Push Row (23 - 25 Strokes / Minute - Once Only)

If Finished Then Just Repeat Exercises As A Single Block



Block 3 - 6 Minutes

2 Rounds - Work & Rest:

4 Each X Single Arm Snatch, Rest

8 Each X Standing Wood Chopper, Rest

100m All Out Row (0:15 - 0:30 - Once Only)

If Finished Then Just Repeat Exercises As A Single Block Until The Finisher

Finisher: 30 Second Of Alt Single Arm Snatch


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