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Today's Orange Theory Workout Intel – Wednesday 1/4/23 2G Run / Row

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 1/4/23 2G Run / Row


Treadmill - Block 1 - 3 Minutes

Reset Treadmill

3 Minute Run For Distance

Note Distance

Transition To Rower


Rower - Block 1 - 3 Minutes

Reset Rower

3 Minute Row For Distance

Note Distance

Transition To Treadmill



Treadmill / Rower - 14 Minutes

Run The Distance Covered In Tread Block 1

Row The Distance Covered In Row Block 1

24 X Squat Jump

Run Half The Distance Covered In Tread Block 1

Row Half The Distance Covered In Row Block 1

24 X Squat Jump

Run Quarter The Distance Covered In Tread Block 1

Row Half The Distance Covered In Row Block 1

24 X Squat Jump


Finisher: 30 Sec All Out On Whatever Exercise You Are On (Tread / Row / Reps)



Weight Floor

Block 1 - 3 Minutes

Buy-In (Once Only):

10 Each X Goblet Step Down With Toe Tap

12 X Pullover

Burpees Until Time Is Called


Block 2 - 3 Minutes

Buy-In (Once Only):

10 Each X Full Step Up

12 X High Plank To Low Plank

Burpees Until Time Is Called



Block 3 - 14 Minutes

Buy-In (Once Only):

Total Reps From Block 1 And 2 X Burpees

Circuit - Adding 2 To Rep Count Each Round:

4 / 6 / 8 / 10 Each X Goblet Step Down With Toe Tap

4 / 6 / 8 / 10 X Pullover

4 / 6 / 8 / 10 Each X Full Step Up

4 / 6 / 8 / 10 X High Plank To Low Plank


Finisher: Member’s Choice Of 30 Seconds Of Any Exercise


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