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Today's Orange Theory Workout Intel – Saturday 12/16/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 12/16/23 2G


Treadmill

Block 1

Goal: Maintain Your Push Pace

1 Minute Push

1 Minute Base

1 Minute Push @ 1.5%

1 Mi




nute Base

1 Minute Push @ 2%

1 Minute Base

1 Minute Push @ 2.5%

1 Minute Base

1 Minute Push @ 3%

1 Minute Base

1 Minute All Out

Check Distance


Block 2

Goal: Increase Your Push Pace As The Inclines Come Off

1 Minute Push @ 3%

1 Minute Base

1 Minute Push @ 2.5%

1 Minute Base

1 Minute Push @ 2%

1 Minute Base

1 Minute Push @ 1.5%

1 Minute Base

1 Minute Push

1 Minute Base

1 Minute All Out

Match Or Beat Your Distance From Block 1



Rower / Weight Floor - 23.5 Minutes Circuit: Member’s Choice Takeaway

Exercises:

8 Each X Balance Alt Bicep Curl

8 Each X Single Arm Lateral Shift

8 Each X Bird Dog Low Row (On Bench)

8 Each X Single Arm Rear Foot Elevated (Rfe) Split Squat

8 X Pullover


Round 1: All Exercises + 30 Sec All Out Row (100 - 200m+)

Round 2: Any Four Exercises + 30 Sec All Out Row (100 - 200m+)

Round 3: Any Three Exercises + 30 Sec All Out Row (100 - 200m+)

Round 4: Any Two Exercises + 30 Sec All Out Row (100 - 200m+)

Bonus: All Exercises As A Single Block


Finisher:

1 Minute Of Balance Alt Bicep Curls (30 Sec Each Side) Or

1 Minute Of Single Arm Lateral Shifts (30 Sec Search Side) Or

1 Minute Of Bird Dog Low Rows (30 Sec Each Side) Or

1 Minute Of Single Arm Rfe Split Squats (30 Sec Each Side) Or

1 Minute Of Pullovers


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