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Today's Orange Theory Workout Intel – Saturday 3/23/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday Saturday 3/23/24 2G


Repeat of 3/5/24 2G


Treadmill

3 Minute Push

1 Minute Base

3 Minute Push

1 Minute Base

2 Minute Power Walk @ 6%+

1 Minute Base

2 Minute Power Walk @ 6%+

1 Minute Base

2 Minute Power Walk @ 6%+

1 Minute Base

1 Minute All Out

45 Second Walking Recovery

1 Minute All Out

45 Second Walking Recovery

1 Minute All Out

45 Second Walking Recovery

1 Minute All Out

 



Rower / Weight Floor - 23.25 Minutes

Buy-In: 300m Push Row (Once Only)

Part 1 - Endurance: 2 Rounds Back To Back:

12 - 16 X Two Handed Single Dumbbell Squat

12 - 16 Each X Bird Dog Low Row, Rest

 

Buy-In: 300m Push Row (22 - 24 Strokes / Minute)

Part 2 - Strength: 2 Rounds Back To Back Unilateral:

6 - 10 Each X Single Arm Split Stance Dead Lift

6 - 10 Each X Single Arm Chest Press, Rest

 

Buy-In: 300m Push To All Out Row

Part 3 - Power: 2 Rounds Back To Back Unilateral:

4 - 8 X Single Arm Single Leg Lateral Step Up

4 - 8 Each X Single Arm Neutral Grip Push Press, Rest

Bonus: Pick Your Favourite Part And Repeat Exercises Until Finisher

 

Finisher: 30 Seconds Each Of Single Leg Lateral Step Up With Power

 

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