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Today's Orange Theory Workout Intel – Wednesday 11/09/22 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 11/09/22 2G


Treadmill

Block 1

45 Second Power Walk @ 15%

45 Second Power Walk @ 14%

45 Second Power Walk @ 13%

45 Second All Out

1 Minute Walking Recovery

45 Second Power Walk @ 12%

45 Second Power Walk @ 11%

45 Second Power Walk @ 10%

45 Second All Out

1 Minute Walking Recovery

45 Second Power Walk @ 9%

45 Second Power Walk @ 8%

45 Second Power Walk @ 7%

45 Second All Out



Block 2

45 Second Power Walk @ 7%

45 Second Power Walk @ 8%

45 Second Power Walk @ 9%

45 Second All Out

1 Minute Walking Recovery

45 Second Power Walk @ 10%

45 Second Power Walk @ 11%

45 Second Power Walk @ 12%

45 Second All Out

1 Minute Walking Recovery

45 Second Power Walk @ 13%

45 Second Power Walk @ 14%

45 Second Power Walk @ 15%

45 Second All Out







Rower / Weight Floor

Block 1 - 11 Minutes

Buy-In (Once Only):

45 Second Base - Push Row

45 Second Push Row

45 Second Push - All Out Row

45 Second All Out Row

2 Rounds Back To Back:

6 - 10 X TRX Hamstring Curl

6 - 10 X Bridge, Rest

2 Rounds Back To Back:

6 - 10 X Bicep Curl

6 - 10 X TRX Pull Up, Rest

If Finished Then Repeat All Exercises At 6 - 10 Reps



Block 2 - 11 Minutes

Buy-In (Once Only):

45 Second Base - Push Row

45 Second Push Row

45 Second Push - All Out Row

45 Second All Out Row

2 Rounds Back To Back:

6 - 10 Each X Lateral Lunge

6 - 10 Total X Reciprocating Row, Rest

2 Rounds Back To Back:

6 - 10 Total X High Plank Pull Through

6 - 10 Total X Lean Back With Twist, Rest

If Finished Then Repeat All Exercises At 6 - 10 Reps

Finisher: 45 Second Heisman


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