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Today's Orange Theory Workout Intel – Thursday 12/14/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/14/23 2G


Treadmill - Block 1

1 Minute Push

1 Minute All Out

45 Second Walking Recovery

1 Minute All Out

45 Second Walking Recovery

1 Minute All Out


Rower - Block 1

2.5 Minute Row For Distance, Check Distance



Treadmill - Block 2

1 Minute Push

45 Second All Out

45 Second Walking Recovery

45 Second All Out

45 Second Walking Recovery

45 Second All Out


Rower - Block 2

2.5 Minute Row For Distance, Match Or Beat Your Distance From Block 1


Treadmill - Block 3

1 Minute Push

30 Second All Out

45 Second Walking Recovery

30 Second All Out

45 Second Walking Recovery

30 Second All Out



Weight Floor

Block 1 - 5.5 Minutes

3 Rounds Back To Back:

8 / 6 / 4 Each X Single Arm Clean To Front Squat

8 Total X Low Plank Alt Leg Lift, Rest

Bonus: Sprinter Sit-Up , Rest As Needed


Block 2 - 2.5 Minutes

3 Rounds Back To Back:

8 / 6 / 4 X Dumbbells Burpee

8 X High Row

Bonus: Low Plank Jack , Rest As Needed


Block 3 - 4.75 Minutes

3 Rounds Back To Back:

8 / 6 / 4 Each X Goblet Reverse Lunge To Single Leg Knee Drive

8 X Pushup, Rest

Bonus: Sprinter Sit-Up , Rest As Needed



Block 4 - 2.5 Minutes

3 Rounds Back To Back:

8 / 6 / 4 X Dumbbells Burpee

8 X High Row

Bonus: Low Plank Jack , Rest As Needed


Block 5 - 4 Minutes

3 Rounds Back To Back:

8 / 6 / 4 Each X Single Arm High Pull With Power

8 Total X Alt Step Out Squat (Bodyweight), Rest

Bonus: Sprinter Sit-Up , Rest As Needed

Finisher: 30 Second Of Sprinter Sit-Ups


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