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Today's Orange Theory Workout Intel – Wednesday 12/27/23 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 12/27/23 2G


Treadmill

Block 1

1 minute push

1 minute base

90 second push

1 minute base

2 minute push

1 minute base

2.5 minute push

30 second ALL OUT




 

Block 2

2.5 minute push

1 minute base

2 minute push

1 minute base

90 second push

1 minute base

1 minute push

30 second ALL OUT

 



Rower / Weight Floor

Block 1 - 10.5 minutes

2 rounds work & active recovery:

8 x reverse grip low row

8 total x bear step

2 rounds work & active recovery:

8 x pullover (explosive)

8 total x crab alt toe tap

2 rounds:

15 stroke ALL OUT row (120 - 180m+), check distance

Bonus: complete all exercises as a single block

 



Block 2 - 10.5 minutes

2 rounds work & active recovery:

8 x neutral grip push press

8 total x bear plank alt kick through

2 rounds work & active recovery:

8 x squat (explosive)

8 x cobra with dynamic shoulder mobility

2 rounds:

150m ALL OUT row (22 - 45 sec), check time

Bonus: complete all exercises as a single block until finisher

 

Finisher: 30 second of neutral grip push press

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