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Today's Orange Theory Workout Intel – Sunday 5/5/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 5/5/24 2G


Treadmill

Block 1

3.75 min run for distance @ 5%

Check distance

 

Block 2

3.75 min run for distance @ 4%

Check distance, match or beat your distance from block 1

 



Block 3

3.75 min run for distance @ 3%

Check distance, match or beat your previous best distance

 

Block 4

3.75 min run for distance @ 2%

Check distance, match or beat your previous best distance

 

Block 5

3.75 min run for distance, last 15 sec is ALL OUT

Check distance, match or beat your previous best distance

 



Rower / Weight Floor

Block 1 - 3.75 minutes

Member’s choice - back to back drop set:

5 x chest press (heavy)

chest press (lighter) AMRepsAP, rest

 

OR back to back reverse drop set:

5 x chest press (heavy)

chest press (heavier) AMRepsAP, rest

 

Block 2 - 3.75 minutes

Member’s choice - back to back drop set:

5 x tap squat (heavy)

tap squat (lighter) AMRepsAP, rest

 

OR back to back reverse drop set:

5 x tap squat (heavy)

tap squat (heavier) AMRepsAP, rest




 

Block 3 - 3.75 minutes

Member’s choice - back to back drop set:

5 x low row (heavy)

low row (lighter) AMRepsAP, rest

 

OR back to back reverse drop set:

5 x low row (heavy)

low row (heavier) AMRepsAP, rest

 

Block 4 - 3.75 minutes

Member’s choice - back to back drop set:

5 x deadlift (heavy)

deadlift (lighter) AMRepsAP, rest

 

OR back to back reverse drop set:

5 x deadlift (heavy)

deadlift (heavier) AMRepsAP, rest

 



Block 5

Member’s choice - back to back drop set:

5 x shoulder press (heavy)

shoulder press (lighter) AMRepsAP, rest

 

OR back to back reverse drop set:

5 x shoulder press (heavy)

shoulder press (heavier) AMRepsAP, rest

Repeat until finisher: 15 sec of shoulder press (increase intensity)

 

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