OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 12/13/22 2G
Treadmill
Block 1
2 Minute Base @ 6%
1 Minute Base
2 Minute Push
1 Minute Base
1 Minute Push
30 Second Push @ 6%
90 Second Walking Recovery
45 Second Push @ 5%
90 Second Walking Recovery
1 Minute Push @ 4%
Block 2
1 Minute Push
1 Minute Push @ 4%
90 Second Walking Recovery
45 Second Push
45 Second Push @ 4%
90 Second Walking Recovery
30 Second Push
30 Second Push @ 4%
90 Second Walking Recovery
30 Second All Out @ 4%
Rower / Weight Floor
Block 1 - 11.75 Minutes
Buy-In: 1 Minute All Out Row, Check Distance
2 Rounds Back To Back:
12 Total X Alt Sumo Deadlift
12 X Upright Row, Rest
2 Rounds Back To Back:
12 X Good Morning
6 Each X Single Arm Press With Upward Rotation, Rest
Repeat Exercises @ 10 Reps Until Buy-Out
Buy-Out: 1 Minute All Out Row, Check Distance
Block 2 - 9.5 Minutes
Buy-In: 30 Second Ao Row, Check Distance
2 Rounds Back To Back:
12 X Neutral Grip Front Raise
12 Total X Alt Lateral Lunge, Rest
2 Rounds Back To Back:
6 Each X Half Kneeling Around The World Raise
12 Total X Alt Forward Lunge, Rest
Repeat Exercises @ 10 Reps Until Finisher
Finisher: 30 Second Ao Row, Check Distance
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