OTFInsider.com Today's Orange Theory Workout Intel – Friday 2/10/23 2G
Treadmill - Block 1
2 Minute Push
30 Second All Out
90 Second Walking Recovery
2 Minute Push
30 Second All Out
Switch To Floor
Rower / Weight Floor - Block 1 - 6.5 Minutes
Buy-In: 600m Base Row (Once Only)
Circuit:
12 X TRX Rollout
12 X TRX Squat To High Row
Switch To Treadmills
Treadmill - Block 2
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Base @ 5%
30 Second Base @ 4%
90 Second Walking Recovery, Get Back To Base
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Base @ 5%
30 Second Base @ 4%
Switch To Floor
Rower / Weight Floor - Block 2 - 6.5 Minutes
Buy-In: 300m Push Row @ 22 - 24 Strokes / Minute (Once Only)
Work & Rest:
6 Each X Single Arm Half Kneeling To Stand, Rest
12 Total X Bear Plank Alt Low Row, Rest
Switch To Treadmills
Treadmill - Block 3
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
30 Second All Out
90 Second Walking Recovery, Get Back To Base
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
30 Second All Out
Switch To Floor
Rower / Weight Floor - Block 3 - 6.5 Minutes Work & Rest
150m All Out Row
5 Each X Single Arm Neutral Grip Thruster With Rotation, Rest
Repeat Until Finisher: 30 Second All Out Row
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