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Today's Orange Theory Workout Intel – Saturday 7/6/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 7/6/24 2G


Treadmill - 23 Minutes

Block 1 - 8 Minutes

1 Minute Base @ 6%

1 Minute Base

1 Minute Base @ 5%

1 Minute Base

1 Minute Base @ 4%

1 Minute Base

1 Minute Base @ 3%

1 Minute All Out

 



Block 2 - 4.25 Minutes

1 Minute All Out

1 Minute Walking Recovery

45 Second All Out

1 Minute Walking Recovery

30 Second All Out

 

Block 3 - 8 Minutes

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute All Out

 



Rower / Weight Floor

Block 1 - 8 Minutes

Buy-In: 200m Row (22-24 Strokes / Minute - Check Time) Once Only

Work & Rest:

6 - 10 X Single Dumbbell Good Morning, Rest

6 - 10 Each X Single Arm Chest Fly, Rest

6 - 10 Total X Torso Rotation, Rest

 

Block 2 - 4.25 Minutes Work & Active Recovery

1 Minute Of Clean To Neutral Grip Push Press

1 Minute Of Alt Lateral Shift To Windmill

45 Second Of Clean To Neutral Grip Push Press

1 Minute Of Alt Lateral Shift To Windmill

30 Second Of Clean To Neutral Grip Push Press

Collapse (Member’s Choice)

 



Block 3 - 8 Minutes

Buy-In: 400m Row (Check Time) Once Only

Circuit:

12 Total X Goblet Alt Reverse Lunge

12 X Hammer Curl To Eccentric Bicep Curl

12 Total X High Plank To Low Plank

 

Repeat The Circuit Until The Finisher:

1 Minute Of Torso Rotation Or

1 Minute Of High Plank To Low Plank

 

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