Today's Orange Theory Workout Intel – Monday 10/28/24 3G Hell Week #5 “Head Above Water”

OTFInsider.com Today's Orange Theory Workout Intel – Monday 10/28/24 3G Hell Week #5 “Head Above Water”

Treadmill - 14 Minutes

Goal: Maintain Your All Out Paces

1 Minute Push

30 Second All Out

30 Second Walking Recovery

1 Minute Push

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

1 Minute Push

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

1 Minute Push

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

1 Minute Push

1 Minute All Out

Rower - 14 Minutes

Goal:

Get As Far Away From The Zombie As You Can By Getting To The Farthest Buoy Possible!

Green Buoy: 1000m+

Orange Buoy: 2000m+

Red Buoy: 3000m+

Hell Week Buoy: 4000m+

Reset Monitor, Select 14 Minute Count Down

1 Minute Crew Row For Distance (22 Strokes / Minute)

1 Minute Solo Row For Distance

1 Minute Crew Row For Distance (24 Strokes / Minute)

2 Minute Solo Row For Distance

1 Minute Crew Row For Distance (26 Strokes / Minute)

3 Minute Solo Row For Distance

1 Minute Crew Row For Distance (28 Strokes / Minute)

2 Minute Solo Row For Distance

1 Minute Crew Row For Distance (30 Strokes / Minute)

1 Minute Solo Row For Distance

Check Distance, Collapse (Member’s Choice)

Weight Floor Block - 14 Minutes

3 Rounds:

Back To Back:

20 Total X Bosu Flutter Kicks

20 Total X Alt Swimmer, Rest

Back To Back:

6 / 8 / 10 X Squat To Bicep Curl

6 / 8 / 10 Each X Single Arm Lateral Lunge To Neutral Grip Push Press

6 / 8 / 10 X Push Up To Alt Low Row, Rest

When Done, Choice Of Repeating Bosu Or Dumbbell Exercises @ 12 Reps Until Time For Finisher:

30 Second Of Bosu Flutter Kicks

30 Second Of Bosu Boat Hold