OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 1/11/23 2G - 1 Mile Benchmark
Treadmill - Block 1
30 Second Push
30 Second Walking Recovery
30 Second Push
30 Second Walking Recovery
30 Second All Out
Switch To Floor
Weight Floor - Block 1 - Back To Back Superset
30 Second - Butt Kicks
30 Second - 1-2-3 Knee Drive Combo
30 Second - Butt Kicks
30 Second - 1-2-3 Knee Drive Combo
30 Second - Lateral Bound To Squat Jump
Switch To Treadmill
Treadmill / Rower Block 2 - 14 Minutes
Reset Treadmill
1 Mile Run Benchmark
Note Time
Repeat Until Time Is Called:
150m Row
0.1 Mile Tread
Weight Floor - Block 2 - 14 Minutes
2 Rounds - Circuit:
8 Each X High Plank Single Arm Row
12 X Chest Fly
2 Rounds - Circuit:
8 Each X Single Arm Single Leg Lateral Step Up
8 Each X Single Deadlift To Knee Raise
If Finished Then Repeat All Exercises As A Single Block
Tread Block 3
30 Second Push
30 Second Walking Recovery
30 Second Push
30 Second Walking Recovery
30 Second All Out
Floor Block 3 - Back To Back Superset
30 Second - High Plank Alt Shoulder Tap
30 Second - Superheroes
30 Second - High Plank Alt Shoulder Tap
30 Second - Superheroes
Finisher: 30 Second - High Plank Alt Knee Drive
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