OTFInsider.com Today's Orange Theory Workout Intel – Thursday 11/2/23 2G
Treadmill
Block 1
1 Minute Push
1 Minute Base
1 Minute Push
75 Second Base
1 Minute Push
90 Second Base
1 Minute All Out
Block 2
45 Second Push @ 2%
1 Minute Base
45 Second Push @ 3%
75 Second Base
45 Second Push @ 4%
90 Second Base
45 Second Push @ 5%
Block 3
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
75 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
30 Second All Out
Weight Floor
Block 1 - 7.75 Minutes Work & Active Recovery
12 Total X Goblet Alt Step Out Squat
12 Total X Goblet Alt Forward Lunge With Torso Rotation
12 X Wide Stance Bridge
Block 2 - 6.75 Minutes Work & Rest
10 X Chest Fly (Slow), Rest
10 X Bridge Hold With Pullover (Slow), Rest
Rower
30 Second All Out Row (100 - 200m+)
1 Minute To Do 8 X Neutral Grip Push Press
30 Second All Out Row (100 - 200m+)
75 Second To Do 10 X Neutral Grip Push Press
30 Second All Out Row (100 - 200m+)
90 Second To Do 12 X Neutral Grip Push Press
30 Second All Out Row (100 - 200m+)
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