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Today's Orange Theory Workout Intel – Thursday 8/4/22 2G 1 Mile Benchmark

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 8/4/22 2G 1 Mile Benchmark


Treadmill - Block 1

30 Second Push

30 Second Walking Recovery

30 Second Push

30 Second Walking Recovery

30 Second Push



Weight Floor - Block 1 - 2.5 Minutes

30 Second Of Butt Kicks

30 Second Of 1,2,3 Knee Drive Combo

30 Second Of Butt Kicks

30 Second Of 1,2,3 Knee Drive Combo

30 Second Of Lateral Bound To Squat Jump


Treadmill - Block 2 - 14 Minutes

Reset Monitor

1 Mile Benchmark Run

Record Time

Repeat Until Time Called:

150m Row

0.1 Mile Run



Weight Floor Block 2 - 14 Minutes

2 Rounds Circuit:

8 Each X Bench High Plank Single Arm Low Row

12 X TRX Chest Press

2 Rounds Circuit:

8 Each X Single Arm Single Leg Lateral Step Up

8 Each X Single Deadlift To Knee Raise

If Finished Then Repeat As A Single Block


Treadmill Block 3

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

30 Second All Out



Weight Floor Block 3

30 Second Of High Plank Alt Shoulder Tap

30 Second Of Superhero

30 Second Of High Plank Alt Shoulder Tap

30 Second Of Superhero

Finisher: 30 Second Of High Plank Alt Knee Drive


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