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Today's Orange Theory Workout Intel – Friday 5/3/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/3/24 2G


Treadmill

Block 1

Goal: Increase Your Push Pace Each Round

3 Minute Push

1 Minute Base

2 Minute Push

90 Second Base

1 Minute Push

2 Minute Base

2 Minute Push

90 Second Base

3 Minute Push

1 Minute Base

30 Second All Out

 

Block 2

3 Minute Push

30 Second All Out

 



Rower / Weight Floor

Block 1 - 18.5 Minutes

Back To Back - Stable & Strong:

8 Each X Bosu Forward Lunge (Front Foot On Bosu)

8 X Single Dumbbell Good Morning, Rest

 

Back To Back - Stable & Strong:

8 X Bosu Tall Kneeling Bicep Curl

8 X High Pull, Rest

 

Back To Back - Stable & Strong:

8 Each X Bosu Kneeling Hip Thrust With Low To High Chop

8 X Double Crunch, Rest

20 Stroke All Out Row (160 - 240m+)

 



Block 2 - 3.5 Minutes

Four Rounds:

8 Total X Bosu High Plank Alt Leg Lift

8 / 6 / 4 / 2 X Situp (With Bosu Held In Front)

Keep Working Until Bonus: 30 Second Of Alt Toe Reach (On Bosu)

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