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Today's Orange Theory Workout Intel – Sunday 9/3/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 9/3/23 2G


Treadmill

Block 1

2.5 minute tread for distance

Check distance


Block 2

3 minute tread for distance @ 2%

Match or beat your distance from block 1


Block 3

3.5 minute tread for distance @ 3%

Match or beat your previous best distance



Block 4

4 minute tread for distance @ 4%

Match or beat your previous best distance


Block 5

4.5 minute tread for distance, last 30 sec is All Out @ 5%

Match or beat your previous best distance



Rower / Weight Floor

Block 1 - 12 minutes

2 rounds:

Back to back - load and xplode:

6 x step down reverse lunge (L)

6 x reverse lunge to single leg hop (L), rest

6 x step down reverse lunge (R)

6 x reverse lunge to single leg hop (R), rest

6 each x high plank abduction

500m push row (once only)

If finished then repeat exercises until time called



Block 2 - 10 minutes

2 rounds:

Back to back - load and xplode:

6 x chest press

6 x full burpee to plank jack

12 x bridge

500m push row (once only)

If finished then repeat exercises until finisher: 30 sec of full burpee to plank jack



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