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Today's Orange Theory Workout Intel – Wednesday 3/20/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 3/20/24 2G


Treadmill - Block 1

Clear screen

90 second push

30 second base

90 second push @ 2%

30 second base

30 second ALL OUT @ 3%

Check distance

 

1 minute WALKING RECOVERY

 

Clear screen

90 second push @ 4%

1 minute base

90 second push @ 5%

1 minute base

30 second ALL OUT @ 6%

Check distance, try to beat your distance from the first round

Transition to floor

 



Rower / Weight Floor Block 1 - 11 minutes

Back to back superset:

10 x chest press

reciprocating chest press, rest

Back to back superset:

10 x goblet squat

alt goblet step down squat, rest

 

150m ALL OUT row

Repeat until time is called then switch to treadmill

 



Treadmill Block 2

Clear screen

90 second push

30 second base

90 second push @ 2%

30 second base

30 second ALL OUT @ 3%

Check distance

 

1 minute WALKING RECOVERY

 

Clear screen

90 second push @ 4%

1 minute base

90 second push @ 5%

1 minute base

30 second ALL OUT @ 6%

Check distance, try to beat your distance from the first round

Transition to floor

 



Rower / Weight Floor Block 2 - 11 minutes

Back to back superset:

10 x shoulder press

reciprocating shoulder press press, rest

Back to back superset:

5 each x reverse lunge

alt step down reverse lunge to single leg knee drive, rest

150m ALL OUT row (0:22 - 0:45)

Repeat until finisher: 30 second of squat jacks using the low bench

 

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