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Today's Orange Theory Workout Intel – Sunday 12/10/23 2G Run / Row

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 12/10/23 2G Run / Row


Treadmill / Rower

0.1 Mile Base Run @ 8-10%

100m Push Row

1,2,3 High Knees X 10

0.2 Mile Base Run @ 6-8%

200m Push Row

1,2,3 High Knees X 10

0.3 Mile Base Run @ 4-6%

300 Push Row

1,2,3 High Knees X 10

0.4 Mile Base Run @ 2-4%

400m Push Row

1,2,3 High Knees X 10

0.5 Mile Base Run @1%

500m Push Row

1,2,3 High Knees X 10

Run For Distance

30sec All Out Run At Incline



Weight Floor

Block 1 - 6.5min

Weighted Bench Tap Squat 6-10 reps

Weighted Squat Hold

Weighted V Ups X 8


Block 2 - 6.5min

Seated Hammer Curls 6-10reps

Hammer Curl Hold

High Plank Pull Through X 8


Block 3 – 7 min

Chest Press X 6-10

Pushup Hold

Single Leg Bridges X8each

Finisher - 30sec Hold. Choice Of Squat, Hammer Curl Or Push Up Hold

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