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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