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Today's Orange Theory Workout Intel – Monday 3/18/24 2G - One Mile Benchmark

OTFInsider.com Today's Orange Theory Workout Intel – Monday 3/18/24 2G - One Mile Benchmark


Treadmill - Block 1

30 Second Push

30 Second Walking Recovery (Or Base)

30 Second Push To All Out

30 Second Walking Recovery (Or Base)

30 Second All Out

Switch To Floor

 



Weight Floor - Block 1

30 Second Of Butt Kicks

30 Second Of 1-2-3 Knee Drive Combo

30 Second Of Butt Kicks

30 Second Of 1-2-3 Knee Drive Combo

30 Second Of Lateral Bound To Squat Jump

Switch To Tread

 

Treadmill / Rower Block - 14 Minutes

Reset Monitor

One Mile Benchmark Run (Pw Half Distance @ 4%+)

Record Time

 

Repeat:

150m Row

0.1 Mile Run

Switch To Floor




 

Weight Floor - Block 2 - 14 Minutes

Two Rounds Of Circuit Superset Unilateral:

8 Each X High Plank Single Arm Reverse Fly

8 Each X Single Arm Concentration Curl

Two Rounds Of Circuit Superset Unilateral:

8 Each X Single Arm Neutral Grip Step Down

8 Each X Single Leg Deadlift To Knee Raise

Bonus: Repeat Exercises As A Single Block

Switch To Treadmill

 

Treadmill - Block 3

30 Second Push

30 Second Walking Recovery (Or Base)

30 Second Push To All Out

30 Second Walking Recovery (Or Base)

30 Second All Out

Switch To Floor

 



Weight Floor - Block 3 - 2.5 Minutes

30 Second Of High Plank Alt Shoulder Tap

30 Second Of Superhero

30 Second Of High Plank Alt Shoulder Tap

30 Second Of Superhero

 

Finisher: 30 Second Of High Plank Alt Knee Drive

 

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