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Today's Orange Theory Workout Intel – Wednesday 12/1/22 2G Run/Row Switch

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 12/21/22 2G Run/Row Switch


Treadmill / Rower

Block 1 - 10.5 Minutes

0.2 Mile Base Run

250m Row

0.2 Mile Base Run

200m Row

0.2 Mile Base Run

150m Row

0.2 Mile Base Run

100m Row


Switch To Floor



Weight Floor

Block 1 - Back To Back: Rep & Recover - 10.5 Minutes

30 Second - Tricep Extension

30 Second - Chest Fly

30 Second - Reciprocating Seated Shoulder Press

1 Minute - 10 X Reverse Grip Low Row

30 Second - Tricep Extension

30 Second - Chest Fly

30 Second - Reciprocating Seated Shoulder Press

1 Minute - 10 X Reverse Grip Low Row

30 Second - Tricep Extension

30 Second - Chest Fly

30 Second - Reciprocating Seated Shoulder Press

1 Minute - 10 X Reverse Grip Low Row

30 Second - Tricep Extension

30 Second - Chest Fly

30 Second - Reciprocating Seated Shoulder Press

30 Second Recovery

1 Minute - 4 X High Knee To 4 X High Plank Alt Knee Drive


Treadmill / Rower

Block 2 - 10.5 Minutes

0.2 Mile Base Run

100m Row

0.2 Mile Base Run

150m Row

0.2 Mile Base Run

200m Row

0.2 Mile Base Run

250m Row

Bonus: Tread For Time

Finisher: 1 Minute Ao On Either Treadmill Or Rower

Switch To Floor



Weight Floor

Block 2 - Back To Back: Rep & Recover - 10.5 Minutes

30 Second - Front Loaded Alt Reverse Lunge

30 Second - Deadlift

30 Second - Squat

1 Minute - 8 Total X High Plank To Low Plank

30 Second - Front Loaded Alt Reverse Lunge

30 Second - Deadlift

30 Second - Squat

1 Minute - 8 Total X High Plank To Low Plank

30 Second - Front Loaded Alt Reverse Lunge

30 Second - Deadlift

30 Second - Squat

1 Minute - 8 Total X High Plank To Low Plank

30 Second - Front Loaded Alt Reverse Lunge

30 Second - Deadlift

30 Second - Squat

30 Second Recovery

Finisher: 1 Minute - 4 X High Knee To 4 X High Plank Alt Knee Drive


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