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Today's Orange Theory Workout Intel – Wednesday 1/11/23 2G - 1 Mile Benchmark

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 1/11/23 2G - 1 Mile Benchmark


Treadmill - Block 1

30 Second Push

30 Second Walking Recovery

30 Second Push

30 Second Walking Recovery

30 Second All Out

Switch To Floor



Weight Floor - Block 1 - Back To Back Superset

30 Second - Butt Kicks

30 Second - 1-2-3 Knee Drive Combo

30 Second - Butt Kicks

30 Second - 1-2-3 Knee Drive Combo

30 Second - Lateral Bound To Squat Jump

Switch To Treadmill



Treadmill / Rower Block 2 - 14 Minutes

Reset Treadmill

1 Mile Run Benchmark

Note Time


Repeat Until Time Is Called:

150m Row

0.1 Mile Tread


Weight Floor - Block 2 - 14 Minutes

2 Rounds - Circuit:

8 Each X High Plank Single Arm Row

12 X Chest Fly

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 All Exercises As A Single Block



Tread Block 3

30 Second Push

30 Second Walking Recovery

30 Second Push

30 Second Walking Recovery

30 Second All Out


Floor Block 3 - Back To Back Superset

30 Second - High Plank Alt Shoulder Tap

30 Second - Superheroes

30 Second - High Plank Alt Shoulder Tap

30 Second - Superheroes


Finisher: 30 Second - High Plank Alt Knee Drive


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