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Today's Orange Theory Workout Intel – Wednesday 10/11/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 10/11/23 2G


Treadmill

Block 1

45 Second Push

30 Second Push To All Out

1 Minute All Out

1 Minute Walking Recovery

45 Second Push

30 Second Push To All Out

45 Second All Out

1 Minute Walking Recovery

45 Second Push

30 Second Push To All Out

30 Second All Out

1 Minute Walking Recovery

45 Second Push

30 Second Push To All Out

15 Second All Out



Block 2

45 Second Base

30 Second Push

15 Second All Out

1 Minute Walking Recovery

1 Minute Base

30 Second Push

15 Second All Out

1 Minute Walking Recovery

75 Second Base

30 Second Push

15 Second All Out

1 Minute Walking Recovery

90 Second Base

30 Second Push

15 Second All Out



Rower / Weight Floor

Block 1 - 10.5 Minutes

3 Rounds:

150m All Out Row (0:22 - 0:45) - Count And Remember Strokes

12 X Low Band Neutral Grip Shoulder Press

When Done, Burnout:

12 Total X Mid Band Bridge Hold With Alt Walkout

6 Each X Mid Band Single Leg Bridge

12 X Mid Band Bridge



Block 2 - 10.5 Minutes

3 Rounds:

150m All Out Row (0:22 - 0:45) - Count And Remember Strokes

6 Each X Low Band Reverse Lunge With Torso Rotation

When Done, Burnout:

12 Total X TRX Alligators

12 X Reverse Fly

12 Total X Reciprocating Rows

Finisher: 15 Second Increase Intensity Of The Exercise You Are On

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