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Today's Orange Theory Workout Intel – Sunday 1/21/24 3G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 1/21/24 3G


Treadmill

Block 1

75 Second Base

75 Second Push

75 Second All Out - 0% Incline




Block 2

60 Second Base

60 Second Push

75 Second All Out - 2% Incline

 

Block 3

45 Second Base

45 Second Push

75 Second All Out - 3% Incline

 

Block 4 

30 Second Base

30 Second Push

75 Second All Out - 4% Incline

 



Rower

100m Row (12 Side To Side Hops)

300m Row (12 Side To Side Hops)

500m Row (12 Side To Side Hops)

700m Row (12 Side To Side Hops + Front To Back Hops)

500m Row (12 Front To Back Hops)

300m Row (12 Front To Back Hops)

100m Row (12 Front To Back Hops)

Finisher: 45 Second Push + 30 Second All Out

 



Weight Floor

2 Rounds:

8 Sumo Squat High Pull

8 Sumo Deadlift

8 Bridge Rows (TRX)

 

2 Rounds:

8 Hand Release Pushups

8 Chest Press (From The Floor)

8 Tricep Extension (TRX)

 

Finisher: 45 Seconds Bridge Row + 30 Seconds Tricep Extensions

 

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