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Today's Orange Theory Workout Intel – Thursday 1/18/24 2G ESP

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 1/18/24 2G ESP


Treadmill

Block 1

45 Second Push

1 Minute All Out

1 Minute Walking Recovery

45 Second Push

30 Second Base

1 Minute All Out

1 Minute Walking Recovery

30 Second Base

1 Minute All Out

 



Block 2

45 Second Push

45 Second All Out

1 Minute Walking Recovery

45 Second Push

30 Second Base

45 Second All Out

1 Minute Walking Recovery

30 Second Base

45 Second All Out

 

Block 3

45 Second Push

30 Second All Out

1 Minute Walking Recovery

45 Second Push

30 Second Base

30 Second All Out

1 Minute Walking Recovery

30 Second Base

30 Second All Out

 



Rower / Weight Floor

Block 1 - 7.5 Minutes

Buy-In (Once Only):

45 Second Push Row (22 - 24 Strokes / Minute)

1 Minute All Out Row (22 - 24 Strokes / Minute)

Back To Back:

6 Each X Rear Foot Elevated Single Arm Split Squat

12 Total X Alt Goblet Step-Down Squat

 

Block 2 - 6.75 Minutes

Buy-In (Once Only):

45 Second Push Row (22 - 24 Strokes / Minute)

45 Second All Out Row (22 - 24 Strokes / Minute)

Back To Back:

6 Each X Balance Bicep Curl

12 X Tricep Extension Bench

 



Block 3 - 6 Minutes

Buy-In (Once Only):

45 Second Push Row (22 - 24 Strokes / Minute)

30 Second All Out Row (22 - 24 Strokes / Minute)

Back To Back Until Finisher:

6 X Hip Raise

6 X Double Crunch

6 Total X High Plank (Hands On Bench) Alt Up And Down

 

Finisher:

30 Second Of Hip Raise Or

30 Second Of Double Crunch Or

30 Second Of High Plank (Hands On Bench) Alt Up And Down

 

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