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Today's Orange Theory Workout Intel – Thursday 1/4/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 1/4/24 2G


Treadmill - Block 1 - 10.5 Minuets

90 Second Base

30 Second Surge

90 Second Base

30 Second Surge

90 Second Base

30 Second Surge

90 Second Base

45 Second Push

15 Second Surge

45 Second Push

15 Second Surge

45 Second Push

15 Second Surge

 



Rower / Weight Floor Block 1 - 10.5 Mins

2 Rounds:

6-10 X TRX Roll Outs

6-10 X TRX Single Leg Squat, One Side

6-10 X TRX High Row, Rest

On The Second Round, Do The Single Leg Squat On The Other Side

When Done With 2 Rounds Of The TRX Exercises, Do 6-10 Total X Single Leg V-Ups And Then Head Over

To The Rower For A 150m All Out Row

Repeat Until Time Is Called

 



Treadmill Block 2 - 10.5 Mins

45 Second Push

15 Second Surge

45 Second Push

15 Second Surge

45 Second Push

15 Second Surge

90 Second Base

30 Second Surge

90 Second Base

30 Second Surge

90 Second Base

30 Second Surge

1 Minute Base

30 Second All Out

Aim To Match Or Beat The Distance From Tread Block 1



Rower / Weight Floor Block 2 - 10.5 Mins

2 Rounds:

6-10 X High To Low Chop, One Side

6-10 X Kneeling To Stand With Weight At Shoulder, One Side

6-10 X Split Stance Single Arm High Row, One Side, Rest

Do The First Round All On One Side, Rest, And Then Do To The Second Round On The Other Side

When Done With 2 Rounds Of The Dumbbell Exercises, Do 6-10 Total X Double Leg V-Ups.

Repeat Until Finisher, Which Is 30 Secs Of Double Leg V-Ups

 

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