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Today's Orange Theory Workout Intel – Tuesday 1/3/23 3G

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 1/3/23 3G


Treadmill

Block 1

2 Minute Push

1 Minute Base

1 Minute Push @ 3%

1 Minute Base

90 Second Push @ 3%



Block 2

2 Minute Push

1 Minute Base

1 Minute Push @ 2%

1 Minute Base

1 Minute Push @ 2%

30 Second All Out @ 2%



Rower

Block 1

Reset Row Monitor

2 Minute Push Row

1 Minute - 10 X Forward And Back Quick Steps And Row Remaining Time

1 Minute - 10 X Forward And Back Quick Steps And Row Remaining Time

1 Minute - 10 X Forward And Back Quick Steps And Row Remaining Time

90 Second - 10 X Forward And Back Quick Steps And Row Remaining Time

Check Distance


Block 2

Reset Row Monitor

2 Minute Push Row

1 Minute - 20 Total X Butt Kicks And Row Remaining Time

1 Minute - 20 Total X Butt Kicks And Row Remaining Time

1 Minute - 20 Total X Butt Kicks And Row Remaining Time

1 Minute - 20 Total X Butt Kicks And Row Remaining Time

30 Second All Out Row

Check Distance, Try To Match Or Beat Distance From Block 1



Weight Floor - 14.5 Minutes

Exercise 1: 10 Total X Alt Shoulder Press With Rotation (Explosive Tempo)

Exercise 2: 10 X Reverse Grip Low Row (Explosive Tempo)

Exercise 3: 10 X Chest Press (Explosive Tempo)

Back To Back Exercises:

Exercise 1 + 10 Total X Walkout To High Plank Alt Shoulder Tap

Exercise 1 + 10 X Back Extension To Lat Pulldown

Exercise 1 + 20 Total X Bicycle Crunch, Rest

Exercise 2 + 10 Total X Walkout To High Plank Alt Shoulder Tap

Exercise 2 + 10 X Back Extension To Lat Pulldown

Exercise 2 + 20 Total X Bicycle Crunch, Rest

Exercise 3 + 10 Total X Walkout To High Plank Alt Shoulder Tap

Exercise 3 + 10 X Back Extension To Lat Pulldown

Exercise 3 + 20 Total X Bicycle Crunch, Rest

Bonus: Complete All Dumbbell Exercises @ 6 Reps Until Finisher


Finisher: 30 Second Of Alt Jump Lunges



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