OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/22/23 2G
Treadmill
Block 1
30 Second Base @ 6%
30 Second Base @ 3%
30 Second Base @ 1%
45 Second Base @ 6%
45 Second Base @ 3%
45 Second Base @ 1%
1 Minute Base @ 6%
1 Minute Base @ 3%
1 Minute All Out
Block 2
90 Second To Complete 0.1 Mile, Recover @ Own Pace Until Next Round
2.25 Minute To Complete 0.1 Mile @ 3%, Recover @ Own Pace Until Next Round
3 Minute To Complete 0.1 Mile @ 5%, Recover @ Own Pace Until Next Round
Block 3
3 Minute To Complete 0.1 Mile @ 5%, Recover @ Own Pace Until Next Round
2.25 Minute To Complete 0.1 Mile @ 3%, Recover @ Own Pace Until Next Round
90 Second To Complete 0.1 Mile, Recover @ Own Pace Until Finisher
Finisher: 30 Second All Out
Weight Floor - Block 1
30 Second To Do 8 X Clean , Recover Until Next Round
30 Second To Do 8 Total X Bosu Bicycle Crunch , Recover Until Next Round
30 Second To Do 8 X Bosu Knee Tuck , Recover Until Next Round
45 Second To Do 10 X Clean , Recover Until Next Round
45 Second To Do 10 Total X Bosu Bicycle Crunch , Recover Until Next Round
45 Second To Do 10 X Bosu Knee Tuck , Recover Until Next Round
1 Minute To Do 12 X Clean , Recover Until Next Round
1 Minute To Do 12 Total X Bosu Bicycle Crunch , Recover Until Next Round
1 Minute To Do 12 X Bosu Knee Tuck , Recover Until Next Round
Rower
90 Second To Do 150m All Out Row, 10 X In And Out Quick Feet, Recovery Row Until Next Round
2.25 Minute To Do 200m All Out Row, 10 X In And Out Quick Feet, Recovery Row Until Next Round
3 Minute To Do 250m All Out Row, 10 X In And Out Quick Feet, Recovery Row Until Next Round
Last 30 Second Is An All Out Row
Weight Floor - Block 2 - 6.75 Minutes Circuit
10 X Bosu Bridge Hold With Pullover
10 X Bosu Kneeling Tricep Extension
5 Each X Bosu Goblet Split Squat
Repeat Until Finisher: 30 Second Of Bosu Knee Tucks
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