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Today's Orange Theory Workout Intel – Wednesday 5/1/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 5/1/24 2G


Treadmill

Block 1

2 Minute Base @ 2 Or 5%

1 Minute Base

90 Second Base @ 4 Or 6%

1 Minute Base

1 Minute Base @ 6 Or 7%

1 Minute Base

30 Second Base @ 8%

 



Block 2

4 Minute Base @ 4% Or

4 Minute Power Walk @ 8%

 

Block 3

30 Second Base @ 8%

1 Minute Base

1 Minute Base @ 6 Or 7%

1 Minute Base

90 Second Base @ 4 Or 6%

1 Minute Base

2 Minute Base @ 2 Or 5%

30 Second All Out

 



Rower / Weight Floor

Block 1 - 8 Minutes

Work & Rest - Load & Xplode:

6 - 10 Each X Goblet Step Down Toe Tap, Rest

6 - 10 Total X Lateral Hop Over, Rest

 

Work & Rest - Load & Xplode:

6 - 10 Each X Single Arm Chest Press, Rest

6 - 10 Total X Push Up (Explosive) To Alt High Side Plank, Rest

 

Block 2 - 4 Minute Row For Distance

 



Block 2 - 8.5 Minutes

Work & Rest - Load & Xplode:

6 - 10 Each X Single Arm Split Stance Deadlift, Rest

6 - 10 Total X Alt Single Arm Snatch, Rest

 

Work & Rest - Load & Xplode:

6 - 10 Each X Bird Dog Low Row, Rest

6 - 10 Total X Alt Low Row (Explosive), Rest

 

Repeat Until Finisher:

30 Second Of Lateral Hop Over Or

30 Second Of Push Up (Explosive) To Alt High Side Plank Or

30 Second Of Alt Single Arm Snatch Or

30 Second Of Alt Low Row (Explosive)

 

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