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Today's Orange Theory Workout Intel – Thursday 11/30/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 11/30/23 2G


Treadmill- Block 1

90 Second Tread @ 2 - 5%

1 Minute Walking Recovery

90 Second Tread @ 2 - 5%

1 Minute Walking Recovery

90 Second Tread @ 2 - 5%

Transition To Floor



Weight Floor - Block 1 - 6.5 Minutes

10 X Mid Band Reverse Fly

Work & Rest Cluster Set:

6 - 10 X Mid Band Upright Row (Heavy), ~10 Second Rest

6 - 10 X Mid Band Upright Row (Heavy), ~10 Second Rest

6 - 10 X Mid Band Upright Row (Heavy), Rest

Transition To Treadmill



Treadmill - Block 2

90 Second Tread @ 2 - 10%

1 Minute Walking Recovery

90 Second Tread @ 2 - 10%

1 Minute Walking Recovery

90 Second Tread @ 2 - 10%

Transition To Rower



Rower - 6.5 Minutes

Set Countdown To 1000m

Repeat Until Done:

30 Second Push Row

12 X Quick Lateral Hops

Bonus: Row Until Time Called

Transition To Treadmill



Treadmill - Block 3

90 Second Tread @ 2 - 15%

1 Minute Walking Recovery

90 Second Tread @ 2 - 15%

1 Minute Walking Recovery

90 Second Tread @ 2 - 15%

30 Second All Out

Transition To Floor



Weight Floor - Block 2 - 7 Minutes

10 X Mid Band Squat To Alt Lateral Leg Lift

Work & Rest Cluster Set:

6 - 10 X Mid Band Front Tap Squat (Heavy), ~10 Second Rest

6 - 10 X Mid Band Front Tap Squat (Heavy), ~10 Second Rest

6 - 10 X Mid Band Front Tap Squat (Heavy), Rest

Repeat Until Finisher: 30 Second Mid Band Squat To Alt Lateral Leg Lift


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