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Today's Orange Theory Workout Intel – Wednesday 12/13/23 2G


OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 12/13/23 2G


Treadmill

Block 1

90 Second Push

1 Minute Power Walk @ 7%+

1 Minute Base

90 Second Push

1 Minute Power Walk @ 7%+

1 Minute Base

1 Minute Push

1 Minute Power Walk @ 8%+

1 Minute Base

1 Minute Push

1 Minute Power Walk @ 8%+

1 Minute Base

30 Second Push

1 Minute Power Walk @ 9%+

1 Minute Base

30 Second Push

1 Minute Power Walk @ 9%+

1 Minute Base

30 Second All Out



Block 2

30 Second All Out

45 Second Walking Recovery

30 Second All Out

45 Second Walking Recovery

30 Second All Out


Rower / Weight Floor

Block 1 - 18.5 Minutes

2 Rounds Of Work & Rest:

6 - 10 X Low Row (Slow), Rest

150m All Out Row (0:22 - 0:45) - Check Time

2 Rounds Of Work & Rest:

6 - 10 X Goblet Squat (Slow), Rest

150m All Out Row (0:22 - 0:45) - Check Time

2 Rounds Of Work & Rest:

6 - 10 X Shoulder Press (Slow), Rest

150m All Out Row (0:22 - 0:45) - Check Time

2 Rounds Of Work & Rest:

6 - 10 X Two-Handed Single Dumbbell Deadlift (Slow), Rest

Bonus: Complete All Exercises As A Single Block



Block 2

30 Second Of High Plank Alt Cross Body Knee Drive

45 Second Of Double Crunch

30 Second Of High Plank Alt Cross Body Knee Drive

45 Second Of Double Crunch

Finisher: 30 Second Of High Plank Alt Cross Body Knee Drive


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