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Today's Orange Theory Workout Intel – Thursday 5/9/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 5/9/24 2G


Treadmill

Block 1

2 Minute Push

1 Minute Base

90 Second Push

1 Minute Base

1 Minute Push

1 Minute Base

30 Second All Out

 



Block 2

90 Second Base @ 4% (Power Walkers 6%+)

1 Minute Base

1 Minute Base @ 6% (Power Walkers 8%+)

1 Minute Base

30 Second Base @ 8% (Power Walkers 10%+)

1 Minute Base

1 Minute Base @ 6% (Power Walkers 8%+)

 

Block 3

1 Minute All Out

75 Second Walking Recovert

45 Second All Out

90 Second Walking Recovert

30 Second All Out

 



Rower / Weight Floor

Block 1 - 8 Minutes Back To Back

400m Push Row

6 X Single Dumbbell Deadlift To Sumo Squat, Rest

 

Block 2 - 7 Minutes Work & Rest

5 Each X Step Down Reverse Lunge, Rest

10 Total X Alt Bicycle Press, Rest

10 X Pullover, Rest

 



Block 3 - 5 Minutes Work & Rest

6 Total X Alt 90 Degree Pop Squat, Rest

6 X High Plank Jack To Decline Push Up, Rest

6 X Straight Arm Sit Up, Rest

Repeat Until Finisher:

30 Second Of Alt 90 Degree Pop Squat Or

30 Second Of High Plank Jack To Decline Push Up Or

30 Second Of Straight Arm Sit Up

 

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