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Today's Orange Theory Workout Intel – Tuesday 4/16/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 4/16/24 2G


Treadmill

Block 1

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

1 Minute Push

 



Block 2 - 14 Minutes

Option A – Dry Tri Prep:

Joggers / Runners: 1 Mile @ 8%, Every 0.25 Miles Reduce Incline By 2%

Power Walkers: 0.5 Mile @ 12%, 0.25 Miles Reduce Incline By 2%

When Done, Walking Recovery Until Finisher: 30 Second All Out

 

Option B:

Joggers / Runners: 1 Miles @ 4%, Every 0.25 Miles Reduce Incline By 1%

Power Walkers: 0.5 Mile @ 8%, Every 0.25 Miles Reduce Incline By 2%

When Done, Walking Recovery Until Finisher: 30 Second All Out

 



Rower / Weight Floor

Block 1 - 7 Minutes Circuit

6 - 10 X Walkout

6 - 10 X TRX Chest Press

6 - 10 X TRX High Row To Y-Raise

6 - 10 Total X Alt Full Step Up

 



Block 2 - 14 Minutes Circuit

Weight Choice:

Grey: 10 Pounds

Blue: 12 Pounds

Green: 15 Pounds

Orange: 20 Pounds

Red: 25 Pounds

Hell Red: 30 Pounds

 

Circuit Until Finisher:

10 X Dumbbell Burpee

10 X Hand Release Pushup

10 X Dumbbell Tap Squat

10 X Seated Hammer Curl To Neutral Grip Shoulder Press

10 Total X Front Loaded Alt Reverse Lunge

300m Push Row

 

Finisher: 30 Second All Out Row

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