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Today's Orange Theory Workout Intel – Monday 9/11/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 9/11/23 2G


Treadmill

Block 1 - 2.75 Minutes

2.75 Minute Run For Distance @ 8%

Check Distance


Block 2 - 2.75 Minutes

2.75 Minute Run For Distance @ 6%

Match Or Beat Your Distance From Block 1



Block 3 - 2.75 Minutes

2.75 Minute Run For Distance @ 4%

Match Or Beat Your Previous Best Distance


Block 4 - 2.75 Minutes

2.25 Minute Run For Distance @ 2%

30 Second All Out

Match Or Beat Your Previous Best Distance



Rower

Block 1 - 2.75 Minutes

50m All Out Row

10 X Medicine Ball Squat To Bicep Curl

10 X Medicine Ball Jack Press

Repeat Until Time Is Called


Block 2 - 2.75 Minutes

100m All Out Row

2 Rounds Of:

8 X Medicine Ball Squat To Bicep Curl

8 X Medicine Ball Jack Press

If Finished Then Row Until Time Is Called



Block 3 - 2.75 Minutes

150m All Out Row

2 Rounds Of:

6 X Medicine Ball Squat To Bicep Curl

6 X Medicine Ball Jack Press

If Finished Then Row Until Time Is Called


Block 4 - 2.75 Minutes

200m All Out Row

2 Rounds Of:

4 X Medicine Ball Squat To Bicep Curl

4 X Medicine Ball Jack Press

If Finished Then Row Until Finisher: 30 Second All Out Row



Weight Floor - 14 Minutes Circuit

Increase Rep Count By 2 Each Round

4 / 6 / 8 / 10 / 12 X Burpee

4 / 6 / 8 / 10 / 12 X Hand Release Push Up

4 / 6 / 8 / 10 / 12 X Tap Squat

4 / 6 / 8 / 10 / 12 X Seated Hammer Curl To Neutral Grip Shoulder Press

4 / 6 / 8 / 10 / 12 Total X Front Loaded Alt Reverse Lunge

Finisher: 30 Second Of High Plank Alt Knee Drive


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