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Today's Orange Theory Workout Intel – Monday 7/3/23 2G Run / Row

OTFInsider.com Today's Orange Theory Workout Intel – Monday 7/3/23 2G Run / Row


Treadmill / Rower - 23.5 Minutes

1 Minute Push


Round 1 - 1 - 3.5 Minute Mark

0.1 Mile All Out Run

50m All Out Row

Row Remaining Time

Round 2 - 3.5 - 7.5 Minute Mark

100m All Out Row

0.15 Mile All Out Run

Tread Remaining Time

Round 3 - 7.5 - 12 Minute Mark

0.2 Mile All Out Run

150m All Out Row

Row Remaining Time


Round 4 - 12 - 16.5 Minute Mark

150m All Out Row

0.2 Mile All Out Run

Tread Remaining Time


Round 5 - 16.5 - 20.5 Minute Mark

0.15 Mile All Out Run

100m All Out Row

Row Remaining Time


Round 6 - 20.5 - 23.5 Minute Mark

50m All Out Row

0.1 Mile All Out Run

Tread Until Finisher: 30 Second All Out



Weight Floor

Block 1 - 12 Minutes

2 Rounds Circuit - Stable:

6 Each X Single Leg Dead Lift To Knee Raise

6 X TRX Y-Raise

6 Each X Lateral Lunge To Knee Drive With Overhead Reach

Repeat Circuit - Strong:

6 Each X Single Leg Deadlift

6 Each X High Plank Single Arm Reverse Fly

6 Each X Lateral Lunge To Knee Drive



Block 2 - 10 Minutes

2 Rounds Circuit - Stable:

6 X TRX Low Row

6 Each X TRX Single Leg Squat

6 X TRX Roll Out


Repeat Until Finisher Circuit - Strong:

6 Each X High Plank Single Arm Low Row

6 Each X Single Leg Sit To Stand

12 Total X High Plank Pull Through

Finisher: 30 Second Of Low Plank Hip Rocks

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