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Today's Orange Theory Workout Intel – Thursday 12/7/23 2G - 12 Days of Fitness Day #7

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/7/23 2G - 12 Days of Fitness Day #7


Treadmill

Block 1

Goal: Maintain Your Push Pace

1 Minute Push

45 Second Base

1 Minute Push @ 1.5%

1 Minute Base

1 Minute Push @ 2%

75 Second Base

1 Minute Push @ 2.5%

90 Second Base

30 Second All Out @ 2.5%



Block 2

30 Second All Out

30 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

30 Second All Out


Block 3

Goal: Increase Your Push Each Round As The Inclines Decrease

1 Minute Push @ 2.5%

45 Second Base

1 Minute Push @ 2%

1 Minute Base

1 Minute Push @ 1.5%

75 Second Base

1 Minute Push

90 Second Base

30 Second All Out



Rower / Weight Floor

Block 1 - 9 Minutes

2 Rounds Back To Back:

16 Total X Bosu Kneeling Alt Shoulder Press

8 X Kneeling Tricep Extension, Rest

2 Rounds Back To Back:

8 Each X Bosu Split Leg Crunch

8 X Reverse Hyper Extension, Rest


If Finished Then Repeat All Exercises As A Single Block


Rower

30 Second All Out Row, Check Distance

30 Second Rack & Rest

30 Second All Out Row, Match Or Beat Your Distance

30 Second Rack & Rest

30 Second All Out Row, Match Or Beat Your Distance



Block 2 - 9 Minutes

2 Rounds Back To Back:

8 X Bridge Hold With Chest Fly (Feet On Bosu)

8 Total X High Plank Alt Knee Tap, Rest (Feet On Bosu)

2 Rounds Back To Back:

8 Each X Side Plank Hip Dip (Arm On Bosu)

8 Total X Bicycle Crunch (Lying On Bosu)

If Finished Then Repeat All Exercises As A Single Block Until Finisher

Finisher: 30 Second Of Plank Pops (Hands On Bosu)


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