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Today's Orange Theory Workout Intel – Friday 9/22/23 2G

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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