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Today's Orange Theory Workout Intel – Monday 3/25/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 3/25/24 2G


Copy of 3/8/24 2G


Treadmill

Block 1

2 Minute Push

1 Minute Base

2 Minute Push

1 Minute All Out

30 Second Walking Recovery

45 Second All Out

30 Second Walking Recovery

30 Second All Out

 



Block 2

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute All Out

30 Second Walking Recovery

45 Second All Out

30 Second Walking Recovery

30 Second All Out

 

Block 3

30 Second Push

1 Minute Base

1 Minute All Out

30 Second Walking Recovery

45 Second All Out

30 Second Walking Recovery

30 Second All Out

 



Rower / Weight Floor

Block 1 - 8.25 Minutes

Buy-In: 2 Minute Push Row (26 Strokes / Minute) - Check & Remember Distance (Once Only)

 

Circuit - Repeat Until Time Called:

8 Total X Alt Sumo Deadlift

12 Total X Alt Bicycle Press

8 Each X High Plank Single Arm Low Row (Using Low Bench)

 

Block 2 - 6.25 Minutes

Goal: Match Or Beat Half Your Previous Distance

Buy-In: 1 Minute Push Row (24 Strokes / Minute) - Check & Remember Distance (Once Only)

Circuit - Repeat Until Time Called:

8 Total X Alt Forward Lunge With Torso Rotation

8 X Pullover

8 Each X High Plank Abduction

 



Block 3 - 5.25 Minutes

Goal: Match Or Beat Half Your Previous Distance

Buy-In: 30 Second Push Row (22 Strokes / Minute) - Check Distance (Once Only)

Circuit - Repeat Until Finisher:

8 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive

8 X Decline Push Up

12 X Knee Tuck

 

Finisher: 30 Second Alt High Plank Single Arm Low Row Or Alt High Plank Abduction Or Knee Tuck

 

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