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Wednesday 2/3/21 3G Power

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 2/3/21 3G Power

Treadmill

Block 1

1 Minute Push

1 Minute Base

30 Second Push

30 Second Base

30 Second All Out



Block 2

45 Second All Out

30 Second Walking Recovery

45 Second All Out

30 Second Walking Recovery

45 Second All Out

30 Second Walking Recovery

45 Second All Out



Block 3

30 Second Push

30 Second Base

1 Minute Push

1 Minute Base

30 Second All Out


Rower

Block 1 - 3.5 Minutes

200m Row

10 - Medicine Ball - Half Thruster

150m Row

10 - Medicine Ball - Half Thruster

100m Row

10 - Medicine Ball - Half Thruster

Row For Distance (Note Your Distance)



Block 2

45 Second All Out Row

30 Second Recovery

45 Second All Out Row

30 Second Recovery

45 Second All Out Row

30 Second Recovery

45 Second All Out Row


Block 3 - 3.5 Minutes

100m Row

10 - Medicine Ball - Half Thruster

150m Row

10 - Medicine Ball - Half Thruster

100m Row

10 - Medicine Ball - Half Thruster

Row For Distance - Beat Your Distance From Block 1



Weight Floor

Block 1 - 3.5 Minutes

10 - Hip Hinge Reverse Grip Low Row

10/8/6 - Neutral Half Thruster


Block 2

45 Second Power Situp

30 Second Static Crunch Heel Tap

45 Second Power Situp

30 Second Static Crunch Heel Tap

45 Second Power Situp

30 Second Static Crunch Heel Tap

45 Second Power Situp


Block 3

10 - TRX - Rollout

10/8/6 - TRX - Power Pull Up


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