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Today's Orange Theory Workout Intel – Sunday 10/1/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 10/1/23 2G


Treadmill

Block 1

90 Second Push

1 Minute Base

1 Minute All Out

45 Second Walking Recovery

1 Minute All Out

45 Second Walking Recovery

1 Minute All Out



Block 2

90 Second Push

1 Minute Base

45 Second All Out

75 Second Walking Recovery

45 Second All Out

75 Second Walking Recovery

45 Second All Out


Block 3

90 Second Push

1 Minute Base

30 Second All Out

75 Second Walking Recovery

30 Second All Out

75 Second Walking Recovery

30 Second All Out




Rower / Weight Floor

Block 1 - 7 Minutes

Work & Rest:

8 Each X Single Arm Single Leg Step Up (Explosive), Rest

8 Each X Single Arm Chest Press (Explosive), Rest

12 X Knee Tuck (On Bench)



Block 2 - 6.75 Minutes

Work & Rest:

8 Each X Single Arm Hip Hinge Swing, Rest

8 Each X Bench Single Arm Low Row (Explosive), Rest

12 Total X High Plank Alt Kick Through


Block 3 - 6.5 Minutes

6 Each X Single Arm Neutral Grip Thruster With Rotation, Rest

150m All Out Row (0:22 - 0:45), Rest

Repeat Until Finisher: 30 Second All Out Row


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