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Today's Orange Theory Workout Intel – Wednesday 11/22/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 11/22/23 2G


Treadmill

Block 1

2.5 Minute Push

1 Minute Base

1 Minute Push @ 6 - 8%



Block 2

2 Minute Push

1 Minute Base

1 Minute Push @ 5 - 7%


Block 3

90 Second Push

1 Minute Base

1 Minute Push @ 4 - 6%


Block 4

1 Minute Push

1 Minute Base

1 Minute Push @ 3 - 5%



Block 5

30 Second Push

1 Minute Base

1 Minute Push @ 2 - 4%



Rower / Weight Floor

Block 1 - 10 Minutes Back To Back Strong & Stable

8 X Front Loaded Single Arm Split Squat (L)

8 X TRX Single Leg Squat (L), Rest

8 X Front Loaded Single Arm Split Squat (R)

8 X TRX Single Leg Squat (R), Rest

8 X Split Stance Single Arm Low Row (L)

8 X TRX Single Arm Reach With Rotation (L)

8 X Split Stance Single Arm Low Row (R)

8 X TRX Single Arm Reach With Rotation (R)



Block 2 - 12 Minutes Circuit

3 Rounds:

6 Each X Goblet Lateral Lunge To Cross Back Lunge

8 X Walkout To Pushup

10 X TRX Bridge Row

200m All Out Row (0:30 - 1:00) - Each Round Take 50m Off The Row

If Finished Then Repeat Exercises Only Until Finisher: 1 Minute Of Walkout To Pushup Or 1 Minute All out Row


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