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Today's Orange Theory Workout Intel – Thursday 8/3/23 2G ESP

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 8/3/23 2G ESP


Treadmill

Block 1

Goal - Increase Push Pace Each Effort

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

30 Sec All Out



Block 2

Goal - Maintain Your Fastest Push From Block 1

1 Minute Push @ 2%

1 Minute Base

1 Minute Push @ 3%

1 Minute Base

1 Minute Push @ 4%

1 Minute Base

30 Sec All Out


Block 3

1 Minute All Out

1 Minute Wr

1 Minute All Out

1 Minute Wr

1 Minute All Out

1 Minute Wr

30 Sec All Out



Rower / Weight Floor

Block 1 - 6.5 Minutes

Buy-In: 400m Push Row @ 26 Strokes / Minute, Check Time (Once Only)

Circuit, Repeat Until Time:

12 X Bosu Push Up

12 X Bosu Kneeling Neutral Grip Lateral Raise


Block 2 - 6.5 Minutes

Buy-In: 200m Push Row @ 24 Strokes / Minute, Check Time (Once Only)

Work & Rest, Repeat Until Time:

5 Each X Bosu Single Arm Split Squat, Rest

10 X Bosu Kneeling Tricep Extension, Rest



Block 3 - 6.5 Minutes

Buy-In: 100m Push Row @ 28 Strokes / Minute, Check Time (Once Only)

Work & Active Recovery, Repeat Until Finisher:

10 Each X Single Arm Jack Press

5 Each X Bosu Kneeling Single Arm Bicep Curl

Finisher: 30 Sec Of Bosu High Plank Alt Knee Drive

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