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Today's Orange Theory Workout Intel – Tuesday 2/21/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 2/21/23 2G


Treadmill

Block 1

90 Second Base @ 2%

1 Minute Base

90 Second Base @ 3%

1 Minute Base

90 Second Base @ 4%

1 Minute Base

90 Second Base @ 5%



Block 2

1 Minute Push @ 2%

45 Second Base

1 Minute Push @ 3%

45 Second Base

1 Minute Push @ 4%

45 Second Base

1 Minute Push @ 5%


Block 3

30 Second All Out @ 2%

30 Second Walking Recovery

30 Second All Out @ 3%

30 Second Walking Recovery

30 Second All Out @ 4%

30 Second Walking Recovery

30 Second All Out @ 5%

30 Second Walking Recovery

30 Second All Out



Rower / Weight Floor

Block 1 - 9 Minute Circuit:Add-On

Exercise 1: 6 Each X Step Down Reverse Lunge

Exercise 2: 12 X High Pull

Exercise 3: 12 X Low Bench Squat Jack

Exercise 4: 12 X Bench Bridge

Exercise 5: 6 Each X Bench High Plank


Round 1: Exercises 1 - 2 + 200m All Out Row

Round 2: Exercises 1 - 3 + 150m All Out Row

Round 3: Exercises 1 - 4 + 100m All Out Row

Round 4: Exercises 1 - 5 + 50m All Out Row

Bonus: 50m All Out Row, Rack And Rest



Block 2 - 12.25 Minutes Circuit:Take Away

Exercise 1: 6 Each X High Plank Bench

Exercise 2: 12 X Bench Bridge

Exercise 3: 12 X Low Bench Squat Jack

Exercise 4: 12 X High Pull

Exercise 5: 6 Each X Step Down Reverse Lunge

Round 1: Exercises 1 - 5 + 200m All Out Row

Round 2: Exercises 1 - 4 + 150m All Out Row

Round 3: Exercises 1 - 3 + 100m All Out Row

Round 4: Exercises 1 - 2 + 50m All Out Row

Bonus: 50m All Out Row, Rack And Rest

Finisher: 30 Second All Out Row


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