OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 4/24/24 2G
Repeat of 4/9/24 2G
Treadmill
Block 1
1 Minute Push
90 Second Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
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Block 2
1 Minute Push
75 Second Base
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
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Block 3
1 Minute Push
1 Minute Base
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
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Rower / Weight Floor
Block 1 - 7.5 Minutes Work & Rest
6 - 10 Each X Front Loaded Single Arm Split Squat (Slow), Rest
6 - 10 X Reverse Grip Low Row (Slow), Rest
Repeat Until Buy-Out: 1 Minute All Out Row (200 - 300m+)
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Block 2 - 6.5 Minutes Work & Rest
6 - 10 X Single Dumbbell Good Morning (Slow), Rest
6 - 10 X Hollow Hold Close Grip Chest Press (Slow), Rest
Repeat Until Buy-Out: 45 Second All Out Row (150 - 250m+)
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Block 3 - 5.5 Minutes Work & Rest
6 - 10 X Bridge Hold With Pullover (Slow), Rest
6 - 10 X Arnold Press (Slow), Rest
Repeat Until Finisher: 30 Second All Out Row (100 - 200m+)
