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Today's Orange Theory Workout Intel – Thursday 12/01/22 2G – Run / Row

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/01/22 2G – Run / Row


Treadmill /Rower Block

2 Minute Push

1 Minute Walking Recovery

90 Second Push To All Out

1 Minute Walking Recovery

1 Minute All Out


1 Minute To Transition To Rower


30 Second All Out Row

30 Second Recovery

45 Second All Out Row

30 Second Recovery

1 Minute All Out Row


1 Minute To Transition To Treadmill


2 Minute Push

1 Minute Walking Recovery

90 Second Push To All Out

1 Minute Walking Recovery

1 Minute All Out


1 Minute To Transition To Rower


30 Second All Out Row

30 Second Recovery

45 Second All Out Row

30 Second Recovery

1 Minute All Out Row



Weight Floor - 22.5 Minutes

3 Rounds Of Work & Active Recovery:

6 - 10 X Low Row

12 X TRX Tricep Extension

3 Rounds Of Work & Active Recovery:

6 - 10 Total X Alt Forward Lunge

12 X TRX Rollout

3 Rounds Of Work & Active Recovery:

6 - 10 Total X Alt Shoulder Press With Rotation

6 Each X TRX Lateral Leg Lift


Challenge: 1 Minute Of Walkout To 5 X Push Up (Coach Call Outs At Different Times)

If Finished Then Complete All Exercises As A Single Block Until Finisher


Finisher: 1 Minute Of Walkout To 5 X Push Up


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