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Today's Orange Theory Workout Intel – Wednesday 11/8/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 11/8/23 2G


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Treadmill

Block 1

1 Minute Push @ 2%

1 Minute Base To Push @ 4%

1 Minute Base @ 6%

1 Minute Walking Recovery

1 Minute Base @ 6%

1 Minute Base To Push @ 4%

1 Minute Push @ 2%

1 Minute All Out

Transition To Floor



Rower / Weight Floor

Block 1 - 8 Minutes

Buy-In: 400m Push Row (Once Only)

Back To Back Drop Set:

6 - 10 X Squat To Calf Raise (Heavy)

Squat To Calf Raise (5 - 10lbs Lighter), Rest

10 Total X Bicycle Crunch

Transition To Treadmill



Treadmill

Block 2

1 Minute Push

1 Minute Push @ 2%

1 Minute Push @ 3%

90 Second Walking Recovery

1 Minute Base @ 4%

1 Minute Base @ 5%

1 Minute Base @ 6%

75 Second Walking Recovery

1 Minute Power Walk @ 7%

1 Minute Power Walk @ 8%

1 Minute Power Walk @ 9%

1 Minute Walking Recovery

1 Minute All Out

Transition To Floor



Rower / Weight Floor

Block 2 - 7.5 Minutes

Back To Back Drop Set:

6 - 10 X Hammer Curl To Upright Row (Heavy)

Hammer Curl To Upright Row (5 - 10lbs Lighter), Rest

10 X Straight Leg Raise



Block 3 - 5 Minutes

Buy-In: 400m Push Row (Once Only)

Circuit:

10 Total X Bicycle Crunch

10 X Straight Leg Raise

Finisher: 1 Minute Of Increased Intensity


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