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Today's Orange Theory Workout Intel – Thursday 12/8/22 2G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/8/22 2G


Treadmill

Block 1

45 Second Push

30 Second Base

30 Second All Out

30 Second Walking Recovery

45 Second Push

30 Second Base

30 Second All Out

30 Second Walking Recovery

45 Second Push

30 Second Base

30 Second All Out

30 Second Walking Recovery

45 Second Push

30 Second Base

30 Second All Out



Block 2

30 Second Power Walk @ 1 - 3%

30 Second Power Walk Add 1 - 2% Incline

30 Second Power Walk Add 1 - 2% Incline

30 Second Power Walk Add 1 - 2% Incline

30 Second Power Walk Add 1 - 2% Incline

30 Second Power Walk Add 1 - 2% Incline

30 Second Power Walk Add 1 - 2% Incline

30 Second Power Walk Add 1 - 2% Incline


Tread Block 3

30 Second All Out

30 Second Walking Recovery

30 Second All Out

45 Second Walking Recovery

30 Second All Out

1 Min Walking Recovery

30 Second All Out

75 Second Walking Recovery

30 Second All Out

90 Second Walking Recovery

30 Second All Out



Rower - Block 1

45 Second Of Alt Reverse Lunge

30 Second Transition To Rower

30 Second All Out Row

30 Second Rest

45 Second Of Bicep Curl

30 Second Transition To Rower

30 Second All Out Row

30 Second Rest

45 Second Of Front Squat

30 Second Transition To Rower

30 Second All Out Row

30 Second Rest

45 Second Of Shoulder Press

30 Second Transition To Rower

30 Second All Out Row


Weight Floor

Block 1 - 4 Minutes

4 Min Core Blast

10 X Bicycle Crunch

10 X Leg Raise

10 X Plank Jack

Repeat Until Last Minute And Then 1 Min Low Plank Hold



Block 2 - 8 Minutes

5 Rounds Of Circuit:

20 X High Plank Alt Knee Drive

10 / 8 / 6 / 4 / 2 X Alt Reverse Lunge To Bicep Curl To Front Squat To Shoulder Press

Bonus: Crunch Hold With Over Unders


Finisher: 30 Second Of Alt Reverse Lunge Or Bicep Curl Or Front Squat Or Shoulder Press

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