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Today's Orange Theory Workout Intel – Saturday 12/30/23 2G Endurance

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 12/30/23 2G Endurance


Treadmill

Goal: Maintain Your Base Pace, Adjust Push If Required

30 Second Push

30 Second Base

45 Second Push

45 Second Base

1 Minute Push

1 Minute Base

75 Second Push

75 Second Base

90 Second Push

90 Second Base

1.75 Minute Push

1.75 Minute Base

2 Minute Push

2 Minute Base

2.25 Minute Push

2.25 Minute Base

1 Minute All Out




 

Rower / Weight Floor - 23 Minutes 

Back To Back:

10 X Bridge (Feet On Bosu)

10 Each X Bosu Half Kneeling Low Row

10 Each X Bosu Kneeling Single Arm Tricep Kickback

15 Second Of Bosu Kneeling Bird Dog Hold (R)

15 Second Of Bosu Kneeling Bird Dog Hold (L), Rest

200m Push Row (22 - 24 Strokes / Minute)

 

2 Rounds Back To Back:

10 X Bridge (Feet On Bosu)

10 Each X Bosu Half Kneeling Low Row

10 Each X Bosu Kneeling Single Arm Tricep Kickback

15 Second Of Bosu Kneeling Bird Dog Hold (R)

15 Second Of Bosu Kneeling Bird Dog Hold (L), Rest

200m Push Row (22 - 24 Strokes / Minute)

 

3 Rounds Back To Back:

10 X Bridge (Feet On Bosu)

10 Each X Bosu Half Kneeling Low Row

10 Each X Bosu Kneeling Single Arm Tricep Kickback

15 Second Of Bosu Kneeling Bird Dog Hold (R)

15 Second Of Bosu Kneeling Bird Dog Hold (L), Rest

200m Push Row (22 - 24 Strokes / Minute)

Bonus: Complete Exercises Only As A Single Block Until Time For Finisher

 

Finisher: 1 Minute Of High Plank Alt Knee Drive (Feet On Bosu)

 

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