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Today's Orange Theory Workout Intel – Saturday 12/9/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 12/9/23 2G


Treadmill

Block 1

1 Minute Push

1 Minute Base

1 Minute Push

75 Second Base

1 Minute Push

90 Second Base

30 Second All Out



Block 2

45 Second Base @ 4 - 7%

75 Second Base

45 Second Base @ Take 1% Off Previous Incline

75 Second Base

45 Second Base @ Take 1% Off Previous Incline

75 Second Base

30 Second All Out


Block 3

30 Second All Out

45 Second Walking Recovery

30 Second All Out

1 Minute Walking Recovery

30 Second All Out

75 Second Walking Recovery

30 Second All Out

45 Second Walking Recovery

30 Second All Out



Weight Floor

Block 1 - 7.25 Minutes Circuit

10 Each X TRX Cross Back Lunge

10 X TRX Bicep Curl

10 X TRX Chest Press

10 Each X TRX Single Arm Reach With Rotation

250m Push Row


Block 2 - 6.5 Minutes

Goal: Pick A Heavier Weight For The Second Set Of Exercises

2 Rounds Back To Back Of:

6 - 10 Each X Cross Back Lunge

6 - 10 Total X Alt Bicep Curl, Rest

2 Rounds Back To Back Of:

6 - 10 Each X Single Arm Chest Press, Rest

6 - 10 Total X Seated Torso Rotation, Rest

If Finished Then Repeat All Exercises A Single Block Using The Heaviest Weight



Block 3 - 6.25 Minutes Work & Rest

3 Rounds:

8 / 6 / 4 Total X Lateral Bound (Stick It), Rest

8 / 6 / 4 X Power Push Up, Rest

8 / 6 / 4 X Clean, Rest

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

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