OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 2/8/23 2G
Treadmill
Block 1
90 Second Base @ 2%
1 Minute Base
90 Second Base @ 3%
1 Minute Base
90 Second Base @ 4%
1 Minute Base
90 Second Base @ 5%
Block 2
1 Minute Push @ 2%
45 Second Base
1 Minute Push @ 3%
45 Second Base
1 Minute Push @ 4%
45 Second Base
1 Minute Push @ 5%
Block 3
30 Second All Out @ 2%
30 Second Walking Recovery
30 Second All Out @ 3%
30 Second Walking Recovery
30 Second All Out @ 4%
30 Second Walking Recovery
30 Second All Out @ 5%
30 Second Walking Recovery
30 Second All Out
Rower / Weight Floor
Block 1 - 9 Minute Circuit:Add-On
Exercise 1: 6 Each X Step Down Reverse Lunge
Exercise 2: 12 X High Pull
Exercise 3: 12 X Low Bench Squat Jack
Exercise 4: 12 X Bench Bridge
Exercise 5: 6 Each X Bench High Plank
Round 1: Exercises 1 - 2 + 200m All Out Row
Round 2: Exercises 1 - 3 + 150m All Out Row
Round 3: Exercises 1 - 4 + 100m All Out Row
Round 4: Exercises 1 - 5 + 50m All Out Row
Bonus: 50m All Out Row, Rack And Rest
Block 2 - 12.25 Minutes Circuit:Take Away
Exercise 1: 6 Each X High Plank Bench
Exercise 2: 12 X Bench Bridge
Exercise 3: 12 X Low Bench Squat Jack
Exercise 4: 12 X High Pull
Exercise 5: 6 Each X Step Down Reverse Lunge
Round 1: Exercises 1 - 5 + 200m All Out Row
Round 2: Exercises 1 - 4 + 150m All Out Row
Round 3: Exercises 1 - 3 + 100m All Out Row
Round 4: Exercises 1 - 2 + 50m All Out Row
Bonus: 50m All Out Row, Rack And Rest
Finisher: 30 Second All Out Row
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