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Today's Orange Theory Workout Intel – Thursday 12/22/22 3G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/22/22 3G


Treadmill

Block 1

90 Second Push

1 Minute Base

1 Minute Push @ 3%

1 Minute Base

30 Second Push @ 5%

1 Minute Base

45 Second Push @ 6%



Block 2

1 Minute Push

1 Minute Base

1 Minute Push @ 2%

1 Minute Base

30 Second Push @ 4%

1 Minute Base

30 Second All Out @ 6%



Rower

Block 1 - 6.75 Minutes

300m Push Row + 10 Total X 1-2-3 High Knees

250m All Out Row + 10 Total X 1-2-3 High Knees

200m All Out Row + 10 Total X 1-2-3 High Knees

150m All Out Row + 10 Total X 1-2-3 High Knees

100m All Out Row + 10 Total X 1-2-3 High Knees

Row Until Time Is Called


Block 2 - 6 Minutes

100m All Out Row + 100m Base Row

100m All Out Row + 150m Base Row

100m All Out Row + 200m Base Row

100m All Out Row + 250m Base Row

Row Until Finisher: 30 Second All Out Row



Weight Floor

Block 1 - 6.75 Minutes Work & Rest

4 - 8 Each X Single Arm Squat To Upright Row (Explosive Tempo), Rest

10 Total X Speed Skater With Power, Rest

10 Total X Plank Alt Wide Step Knee Drive With Power, Rest


Block 2 - 6 Minutes Work & Rest

4 - 8 Each X Single Arm Clean, Rest

5 X Broad Jump To Shuffle, Rest

10 X Knee Tuck, Rest


Finisher: 30 Second Of Speed Skater With Power


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