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Today's Orange Theory Workout Intel – Monday 9/9/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 9/9/24 2G


Treadmill 

Block 1

90 Second Push

1 Minute Base

1 Minute Push

1 Minute Base

30 Second Push

 



Block 2

15 Second Base

1 Minute All Out

1 Minute Walking Recovery

15 Second Base

1 Minute All Out

1 Minute Walking Recovery

15 Second Base

1 Minute All Out

 

Block 3

15 Second Base

45 Second All Out

1 Minute Walking Recovery

15 Second Base

45 Second All Out

1 Minute Walking Recovery

15 Second Base

45 Second All Out

 



Block 4

15 Second Base

30 Second All Out

1 Minute Walking Recovery

15 Second Base

30 Second All Out

1 Minute Walking Recovery

15 Second Base

30 Second All Out

 



Rower / Weight Floor

Block 1 - 18 Minutes

Buy-In: 4 Minute Row For Distance (Once Only) Check Distance

Work & Rest:

6 - 10 X Bosu Kneeling Shoulder Press, Rest

6 - 10 Each X Single Arm Single Leg Deadlift, Rest

6 - 10 X Bosu Bridge Hold With Dumbbell Chest Press, Rest

6 - 10 X Bosu Breaststroke, Rest

 

Block 2 - 4 Minutes

4 Minute Row For Distance, Last 30 Second Is All Out, Check Distance

Goal: Match Or Beat Your Row Distance From Block 1

 

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