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Today's Orange Theory Workout Intel – Wednesday 4/17/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 4/17/24 2G


Treadmill - Block 1

90 Second Push

90 Second Base

90 Second Push

90 Second Base

90 Second Push

90 Second Base

1 Minute Push

30 Second All Out

Switch To Floor

 



Weight Floor - Block 1 - 4.5 Minutes

Back To Back - Load & Xplode:

8 Total X Alt Lateral Lunge

8 Total X Speed Skater, Rest

8 Total X Low Plank Hip Rocks

 

Weight Floor / Rower - Block 2 - 4.5 Minutes Back To Back

6 X Front Raise To Upright Row

150m Push Row (20 - 22 Strokes / Minute), Rest

Switch To Treadmill

 



Treadmill - Block 2

Goal: Increase Your Push Pace, Maintain Base

1 Minute Push

90 Second Base

1 Minute Push

90 Second Base

1 Minute Push

90 Second Base

1 Minute Push

90 Second Base

30 Second Push

30 Second All Out

Switch To Floor

 

Weight Floor - Block 3 - 6 Minutes

Back To Back - Load & Xplode:

8 Total X Alt Goblet Transverse Squat

4 Total X Alt 90 Degree Pop Squat, Rest

8 Total X Lean Back With Twist

 



Weight Floor / Rower Block 4 - 4 Minutes Back To Back

10 X Deadlift To High Row

150m Push Row (20 22 Strokes / Minute), Rest

Repeat Until Finisher: 30 Second Of Deadlift To High Row

 

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