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Today's Orange Theory Workout Intel – Thursday 5/11/23 2G ESP

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 5/11/23 2G ESP


Treadmill

Block 1

30 Second Base

30 Second Push

30 Second All Out

1 Minute Walking Recovery

30 Second Base

30 Second Push

30 Second All Out

1 Minute Walking Recovery

30 Second Base

30 Second Push

30 Second All Out


Block 2

1 Minute Base

30 Second Base @ 3%

30 Second Push @ 3%

1 Minute Base

30 Second Base @ 4%

30 Second Push @ 4%

1 Minute Base

30 Second Base @ 5%

30 Second Push @ 5%


Block 3

2 Minute Base

30 Second Push

2 Minute Base

30 Second Push

2 Minute Base

30 Second All Out


Rower / Weight Floor

Block 1 - 6.5 Minutes

30 Second All Out Row (100 - 150m) - Check Distance (Once Only)

Work & Rest:

8 Total X Speed Skater With Power, Rest

8 X Clean, Rest

8 X High Plank Alt Wide Step With Power, Rest


Block 2 - 6.5 Minutes

1 Minute All Out Row (Goal: Stay Within 50m Of Double Your Previous Distance - Once Only)

Work & Rest:

8 Each X Half Kneeling Single Arm Shoulder Press, Rest

8 Each X Split Squat With Rotation


Block 3 - 7.5 Minutes

2 Minute Push Row (Goal: Stay Within 100m Of Double Your Previous Distance - Once Only)

Back To Back - Repeat Until Finisher:

8 Each X Single Arm March In Place

16 Total X High Plank Alt Dumbbell Tap

8 X Double Crunch, Rest


Finisher: 30 Second Of Speed Skater With Power


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