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Today's Orange Theory Workout Intel – Thursday 2/29/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 2/29/24 2G


Repeat of 2/16/24 2G


Treadmill

Block 1

1 Minute Base

1 Minute Base To Push

1 Minute Push

1 Minute Push To All Out

 



Block 2

1 Minute Push To All Out

30 Second All Out

90 Second Walking Recovery

1 Minute Push

30 Second All Out

75 Second Walking Recovery

1 Minute Base To Push

30 Second All Out

1 Minute Walking Recovery

1 Minute Base

30 Second All Out

 

Block 3

30 Second All Out

90 Second Walking Recovery

30 Second All Out

75 Second Walking Recovery

30 Second All Out

1 Minute Walking Recovery

30 Second All Out

45 Second Walking Recovery

30 Second All Out

 



Weight Floor

Block 1 - 4 Minutes Circuit

5 Each X Single Arm Squat To Full Lateral Step Up

10 Total X High Plank Alt Low Row

 

Block 2 - 9.75 Minutes Work & Rest

10 / 8 / 6 / 4 X Low Row, Rest

10 / 8 / 6 / 4 X Dead Lift, Rest

10 / 8 / 6 / 4 X Bicep Curl To Shoulder Press, Rest

 



Rower - 7 Minutes Rep & Recover: Construct

Round 1 - 2 Minutes

30 Second All Out Row

90 Second - 8 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press

Recovery Row

 

Round 2 - 1.75 Minutes

30 Second All Out Row

75 Second - 6 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press

Recovery Row

 

Round 3 - 90 Seconds

30 Second All Out Row

1 Minute - 4 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press

Recovery Row

 

Round 4 - 75 Seconds

30 Second All Out Row

45 Second - 2 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press

Recovery Row

 

Finisher: 30 Second All Out Row

 

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