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

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

45 Second To Complete 100m All Out Row, Recover When Done

3.75 Minute To Complete 700m Row, Recover When Done

45 Second To Complete 100m All Out Row, Recover When Done

3.25 Minute To Complete 600m Row, Recover When Done

45 Second To Complete 100m All Out Row, Recover When Done

2.75 Minute To Complete 500m Row, Recover When Done

45 Second To Complete 100m All Out Row, Recover When Done

2.25 Minute To Complete 400m Row, Recover When Done

45 Second To Complete 100m All Out Row, Recover When Done

1.75 Minute To Complete 300m Row, Recover When Done

45 Second To Complete 100m All Out Row, Recover When Done

1 Minute All Out Row


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