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Today's Orange Theory Workout Intel – Wednesday 1/18/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 1/18/23 2G Tornado


Treadmill

Tread Block 1 - 4.5 Minutes

1 Minute Push

1 Minute Base

0.1 Mile All Out

Walking Recovery Get Back To Base Until Buy-Out

Buy-Out: 30 Second All Out

Transition To Rower



Row Block 1 - 4.5 Minutes

Reset Rower

2 Minute Push Row (22 - 24 Strokes / Minute)

3 Rounds Of:

8 X Medicine Ball Front Jack

8 X Medicine Ball Power Jack

Row Until Buy-Out @ 22-24 Strokes / Minute

Buy-Out: 30 Second All Out Row

Check Distance

Transition To Weight Floor


Weight Floor Block 1 - 4.5 Minutes

Buy-In

1 Minute Of Alt Cross Back Lunge

1 Minute Of Plank Pops

Repeat Until Buy-Out, Adding 1 To The Rep Count Each Round:

1 / 2 / 3 / 4 X Squat

1 / 2 / 3 / 4 X Bicep Curl

1 / 2 / 3 / 4 X Upper Cut

Remember The Rep Count You Get Up To

Buy-Out: 30 Second Of Crunch Hold With Scissors

Transition To Tread



Treadmill Block 2 - 4.5 Minutes

1 Minute Push

1 Minute Base

0.1 Mile All Out

Walking Recovery Get Back To Base Until Buy-Out

Buy-Out: 30 Second All Out

Transition To Rower


Rower Block 2 - 4.5 Minutes

Reset Rower

2 Minute Push Row (22 - 24 Strokes / Minute)

2 Rounds Of:

8 X Medicine Ball Front Jack

8 X Medicine Ball Power Jack

Row Until Buy-Out @ 22-24 Strokes / Minute

Buy-Out: 30 Second All Out Row

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

Transition To Weight Floor


Weight Floor Block 2 - 4.5 Minutes

Buy-In

1 Minute Of Alt Cross Back Lunge

1 Minute Of Plank Pops

Repeat Until Buy-Out, Adding 1 To The Rep Count Each Round:

1 / 2 / 3 / 4 X Squat

1 / 2 / 3 / 4 X Bicep Curl

1 / 2 / 3 / 4 X Upper Cut

Try To Match Or Beat The Rep Count You Got To From Block 1

Buy-Out: 30 Second Of Crunch Hold With Scissors

Transition To Tread



Tread Block 3 - 3.5 Minutes

1 Minute Push

0.1 Mile All Out

Walking Recovery Get Back To Base Until Finisher

Finisher: 30 Second All Out

Transition To Rower


Rower Block 3 - 3.5 Minutes

Reset Rower

1 Minute Push Row (22 - 24 Strokes / Minute)

1 Round Of:

8 X Medicine Ball Front Jack

8 X Medicine Ball Power Jack

Row Until Finisher @ 22-24 Strokes / Minute

Finisher: 30 Second All Out Row

Check Distance, Try To Get Within 100m Of Your Previous Best Distance

Transition To Weight Floor


Weight Floor Block 3 - 3.5 Minutes

Buy-In:

1 Minute Of Alt Cross Back Lunge

Repeat Until Finisher, Adding 1 To The Rep Count Each Round:

1 / 2 / 3 / 4 X Squat

1 / 2 / 3 / 4 X Bicep Curl

1 / 2 / 3 / 4 X Upper Cut

Try To Match Or Beat The Rep Count You Got To From Block 1

Finisher: 30 Second Of Crunch Hold With Scissors


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