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Today's Orange Theory Workout Intel – Sunday 1/7/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 1/7/24 2G


Treadmill - Block 1 - 8 Mins

1 Minute Push

1 Minute Base

90 Second Push

1 Minute Base

2 Minute Push

1 Minute Base

30 Second All Out

 



Rower / Weight Floor - Block 1 - 8 Mins

14 X TRX Single Leg Deadlift (7 On Each Side)

14 X TRX Chest Press

14 X TRX Low Row, Rest

300m Push Row

Repeat Until Time Is Called

 

Treadmill - Block 2 - 6.5 Mins

1 Minute Push @ 1%

1 Minute Base @ 1%

1 Minute Push @ 2%

1 Minute Base @ 1%

1 Minute Push @ 4%

1 Minute Base @ 1%

30 Second All Out @ 1%

Aim To Maintain The Push Pace Throughout The Block

 



Rower / Weight Floor - Block 2 - 6.5 Mins

10 X Alternating Single Leg Deadlift

10 X Alternating Chest Press

10 X Half Kneeling Single Arm Low Row (5 On Each Side), Rest

250m Strength Row (22-24 Stroke/Min)

Repeat Until Time Is Called

 

Treadmill - Block 3 - 5 Mins

30 Second All Out

30 Second Walking Recovery

30 Second All Out

60 Second Walking Recovery

30 Second All Out

90 Second Walking Recovery

30 Second All Out



Rower / Weight Floor - Block 3 - 5 Mins

200m All Out Row Once

4 X Burpees (Of The High Plank Alternating Low Row Variety),

Rest,

Repeat Burpees Until Finisher


Finisher: 30 Second Alternating Chest Press

 

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