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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