Today's Orange Theory Workout Intel – Friday 10/27/23 2G Hell Week #5 “Caution: Burpees inside”

OTF Insider
Oct 26, 2023
2 min read

OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/27/23 2G Hell Week #5 “Caution: Burpees inside”

Treadmill / Weight Floor- 23.5 Minutes

Round 1:

5 X Burpee To Bicep Curl

12 Each X Bosu Low Side Plank Hip Dip

5 X Burpee To Bicep Curl

15 X Bosu Knee Tuck

5 X Burpee To Bicep Curl

20 Total X Bosu Alt Toe Reach

Transition To Treadmill

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

30 Second All Out

Round 2:

5 X Burpee To Squat To Press

12 Each X Bosu Low Side Plank Hip Dip

5 X Burpee To Squat To Press

15 X Bosu Knee Tuck

5 X Burpee To Squat To Press

20 Total X Bosu Alt Toe Reach

Transition To Treadmill

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

30 Second All Out

Round 3:

5 X Burpee To Alt Reverse Lunge

12 Each X Bosu Low Side Plank Hip Dip

5 X Burpee To Alt Reverse Lunge

15 X Bosu Knee Tuck

5 X Burpee To Alt Reverse Lunge

20 Total X Bosu Alt Toe Reach

Transition To Treadmill

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

30 Second All Out

Bonus: Repeat Bosu Exercises Until Time For Finisher

Finisher:

1 Minute Of Burpee To Alt Reverse Lunge Or

1 Minute Of Bosu Low Side Plank Hip Dip Or

1 Minute Of Bosu Knee Tuck Or

1 Minute Of Bosu Alt Toe Reach

Rower - 23.5 Minutes

4.25 Minute To Complete 800m Row, Recover When Done