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Today's Orange Theory Workout Intel – Wednesday 1/3/24 2G ESP

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 1/3/24 2G ESP


Treadmill

Block 1

3 Minute Push

2 Minute Base

90 Second Push

1 Minute All Out

 



Block 2

30 Second Tread @ 2%

30 Second Tread @ 4%

30 Second Tread @ 6%

30 Second Tread @ 8%

45 Second Tread @ 10%

1 Minute Walking Recovery

30 Second Tread @ 2%

30 Second Tread @ 4%

30 Second Tread @ 6%

30 Second Tread @ 8%

45 Second Tread @ 10%

 

Block 3

30 Second Push

1 Minute All Out

75 Second Walking Recovery

30 Second Push

45 Second All Out

75 Second Walking Recovery

30 Second Push

30 Second All Out

 



Rower / Weight Floor - 23.25 Minutes

Round 1 - Circuit:

300m Push Row

12 X Tap Front Squat

12 X Bridge

12 X Pullover

12 X Neutral Grip Shoulder Press

 

Round 2 - Circuit:

300m Push Row (22 - 24 Strokes / Minute)

8 X Tap Front Squat (Slow)

8 X Bridge (Slow)

8 X Pullover (Slow)

8 X Neutral Grip Shoulder Press (Slow)

 

Round 3 - Circuit:

300m Push - All Out Row

6 X Tap Front Squat (Explosive)

6 X Bridge (Explosive)

6 X Pullover (Explosive)

6 X Neutral Grip Shoulder Press (Explosive)

Bonus: Pick Favourite Round And Repeat Exercises Only

 

Finisher: Member’s Choice:

30 Second Of Tap Front Squat Or

30 Second Of Bridge Or

30 Second Of Pullover Or

30 Second Of Neutral Grip Shoulder Press

 

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