Today's Orange Theory Workout Intel – Friday 7/12/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 7/12/24 2G

Treadmill – 23.5 Minutes

Block 1 - 9 Minutes

Goal: Maintain Push, Drop Base If Needed

1 Minute Push

1 Minute Base

1 Minute Push @ 2%

1 Minute Base

1 Minute Push @ 3%

1 Minute Base

1 Minute Push @ 4%

1 Minute Base

1 Minute Push @ 5%

Block 2 - 3 Minutes

Goal: Increase Incline To Highest Level While Still Maintaining A Jog / Run (If Runner) Or Pw

3 Minute Tread For Time @ 8% - 15%

Block 3 - 9 Minutes

Goal: Maintain Push, Drop Base If Needed

1 Minute Push @ 5%

1 Minute Base

1 Minute Push @ 4%

1 Minute Base

1 Minute Push @ 3%

1 Minute Base

1 Minute Push @ 2%

1 Minute Base

1 Minute All Out

Weight Floor

Block 1 - 9 Minutes Circuit

8 Each X Goblet Reverse Lunge To Single Leg Knee Drive

12 Total X Bosu Side To Side Push Up

8 X High Pull With Power

12 X Bosu Bicycle Crunch

Block 2 - 3 Minutes

3 Rounds Circuit:

12 / 10 / 8 Total X Bosu Plank Pop

12 / 10 / 8 Total X Speed Skater With Power

Bonus: Bosu High Plank Alt Knee Drive, Rest As Needed

Block 3 - 9 Minutes

8 X Skier Swing

12 X Bosu Kneeling Scaption

8 Each X Single Arm Neutral Grip Thruster With Rotation

12 Total X Bosu Alt Full V Up

Repeat Until Finisher: 1 Minute Of Increased Intensity