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Today's Orange Theory Workout Intel – Sunday 10/20/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 10/20/24 2G


Repeat of 10/8/24 2G


Treadmill

Block 1 - 7 Minutes

1 Minute Base @ 6%

1 Minute Base @ 5%

1 Minute Base @ 4%

1 Minute Base @ 3%

1 Minute Base @ 2%

1 Minute Base @ 1%

1 Minute All Out @ 1%

 



Block 2 - 7 Minutes

1 Minute Base @ 1%

1 Minute Base @ 2%

1 Minute Base @ 3%

1 Minute Base @ 4%

1 Minute Base @ 5%

1 Minute Base @ 6%

1 Minute All Out @ 1%

 



Block 3 - 7 Minutes

Member’s Choice:

1 Minute Base @ 6%

1 Minute Base @ 5%

1 Minute Base @ 4%

1 Minute Base @ 3%

1 Minute Base @ 2%

1 Minute Base @ 1%

1 Minute All Out @ 1%

Or

1 Minute Base @ 1%

1 Minute Base @ 2%

1 Minute Base @ 3%

1 Minute Base @ 4%

1 Minute Base @ 5%

1 Minute Base @ 6%

1 Minute All Out @ 1%

 



Rower / Weight Floor - 23 Minutes

Two Rounds Back To Back:

12 Each X Split Stance High Row

12 X Bosu Tall Kneeling Bicep Curl, Rest

1 Minute All Out Row (200 - 300m+)

 

Two Rounds Back To Back:

12 Each X Goblet Split Squat (Rear Foot On Bosu)

12 X Sumo Deadlift, Rest

1 Minute All Out Row (200 - 300m+)

 

Two Rounds Back To Back:

12 Each X Half Kneeling Single Arm Shoulder Press To Stand

12 Total X Bosu High Plank Alt Leg Lift, Rest

Bonus: Repeat All Exercises Only Until Finisher

Finisher: 1 Minute All Out Row

 

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