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Today's Orange Theory Workout Intel – Monday 4/29/24 3G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 4/29/24 3G


Repeat of 4/13/24 3G


Treadmill

Block 1

30 Second Base To Push

30 Second Push

30 Second Push To All Out

1 Minute Base

45 Second Base To Push

45 Second Push

45 Second Push To All Out

1 Minute Base

1 Minute Base To Push

1 Minute Push

1 Minute Push To All Out

1 Minute Base

45 Second All Out

 



Block 2 - 6 Minutes

6 Minute Run For Distance Starting At 1%

Add 1% Every 0.1 Miles

Check Highest Incline

 

Block 3

30 Second All Out

45 Second Walking Recovery

45 Second All Out

45 Second Walking Recovery

1 Minute All Out

 



Rower / Weight Floor

Block 1 - Work & Active Recovery

30 Second Of Goblet Lateral Lunge To Cross Back Lunge (L)

30 Second Of Goblet Lateral Lunge To Cross Back Lunge (R)

30 Second Of Hip Hinge Swing

1 Minute Of Walkout To Knee Hand Release Push Up

45 Second Of Goblet Lateral Lunge To Cross Back Lunge (L)

45 Second Of Goblet Lateral Lunge To Cross Back Lunge (R)

45 Second Of Hip Hinge Swing

1 Minute Of Walkout To Knee Hand Release Push Up

1 Minute Of Goblet Lateral Lunge To Cross Back Lunge (L)

1 Minute Of Goblet Lateral Lunge To Cross Back Lunge (R)

1 Minute Of Hip Hinge Swing

1 Minute Of Walkout To Knee Hand Release Push Up

45 Second Of Bear Plank Switch Alt Low Row

 

 



Block 2 - 6 Minutes Back To Back

10 Total X Alt Step Back Row

10 X Hammer Curl To Eccentric Bicep Curl

100m Push Row (20 - 22 Strokes / Minute)

 

Block 3 - Work & Rest

30 Second Of Clean To Neutral Grip Thruster (Check And Count Reps)

45 Second Recovery

45 Second Of Clean To Neutral Grip Thruster (Check And Count Reps)

45 Second Recovery

1 Minute Of Clean To Neutral Grip Thruster (Check And Count Reps)

 

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