OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 8/16/23 2G
Treadmill
Block 1 - 10 Minutes
Repeat Until Time Is Called:
Partner A: 0.2 Mile Push (Pacer)
Partner B: Base Pace
Alternate Pacer When Partner A Has Finished Run
Block 2 - 7 Minutes
Repeat Until Time Is Called, Adding 1% To The Pacer Incline Each Round:
Partner A: 0.15 Mile Push (Pacer)
Partner B: Base Pace
Alternate Pacer When Partner A Has Finished Run
Rower - 3.5 Minutes
Repeat Until Time Is Called:
Partner A: 100m All Out Row (Pacer)
Partner B: Rack And Rest
Alternate Pacer When Partner A Has Completed Row
Finisher: 30 Second All Out Row
Weight Floor
Block 1 - 10 Minutes
Repeat Until Time Is Called:
Partner A (Pacer):
8 X Front Squat
8 X Hip Hinge Swing
8 Total X Alt Cross Back Lunge
Partner B:
Straight Leg Walkout
Alternate When Pacer Has Completed Exercises
Block 2 - 7 Minutes
Repeat Until Time Is Called:
Partner A (Pacer):
10 Total X Reciprocating Row
10 Total X Bicycle Press
Partner B:
Sit Up With Alt Rotation
Alternate When Pacer Has Completed Exercises
Block 3 - 3.5 Minutes
Repeat Until Time Called For Finisher:
Partner A: 6 X Clean To Front Squat (Pacer)
Partner B: Alt Low Side Plank
Alternate When Pacer Has Completed Exercises
Finisher: 30 Second Of Clean To Front Squat
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