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Today's Orange Theory Workout Intel – Saturday 12/31/22 3G All Out Aoki

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 12/31/22 3G All Out Aoki


Treadmill

Block 1

1 Minute Base To Push Pace

1 Minute Push

1 Minute All Out


Block 2

30 Second Push

30 Second Base

45 Second Push

30 Second Base

30 Second Push

30 Second Base

45 Second Push

30 Second Base

30 Second Push

30 Second Base

45 Second All Out



Block 3

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

30 Second All Out


Rower

Block 1

Reset Rower

1 Minute Base To Push Pace Row

1 Minute Push

1 Minute All Out

Check Distance



Block 2

Goal - Match Or Beat Your Distance From Block 1

Reset Rower

1.75 Minutes - 10 X Quick Feet In And Out, Push Row Remainder

30 Second Rack & Recover

1.75 Minutes - 10 X Quick Feet In And Out, Push Row Remainder

30 Second Rack & Recover

1.75 Minutes - 10 X Quick Feet In And Out, Push Row Remainder, Last 45 Second Is All Out Row


Block 3

Goal - Match Or Beat Half Your Best Distance From Block 1 Or 2

30 Second All Out Row

30 Second Rack & Recover

30 Second All Out Row

30 Second Rack & Recover

30 Second All Out Row


Weight Floor

Block 1

1 Minute Of Alt Transverse Squat

1 Minute Of Walkout To Push Up

1 Minute Of 4 Scissors To 4 Alt Full V-Up



Block 2

30 Second Of Split Stance Single Arm Reverse Grip Low Row (L)

30 Second Of Split Stance Single Arm Reverse Grip Low Row (R)

45 Second Of Hammer Curl To Eccentric Bicep Curl

30 Second Rest

30 Second Of Split Stance Single Arm Reverse Grip Low Row (L)

30 Second Of Split Stance Single Arm Reverse Grip Low Row (R)

45 Second Of Hammer Curl To Eccentric Bicep Curl

30 Second Rest

30 Second Of Split Stance Single Arm Reverse Grip Low Row (L)

30 Second Of Split Stance Single Arm Reverse Grip Low Row (R)

45 Second Of Hammer Curl To Eccentric Bicep Curl


Block 3

30 Second Of Burpee To High Plank Jack

30 Second Rest

30 Second Of Burpee To High Plank Jack

30 Second Rest

30 Second Of Burpee To High Plank Jack


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