OTFInsider.com Today's Orange Theory Workout Intel – Thursday 8/3/23 2G ESP
Treadmill
Block 1
Goal - Increase Push Pace Each Effort
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
30 Sec All Out
Block 2
Goal - Maintain Your Fastest Push From Block 1
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 3%
1 Minute Base
1 Minute Push @ 4%
1 Minute Base
30 Sec All Out
Block 3
1 Minute All Out
1 Minute Wr
1 Minute All Out
1 Minute Wr
1 Minute All Out
1 Minute Wr
30 Sec All Out
Rower / Weight Floor
Block 1 - 6.5 Minutes
Buy-In: 400m Push Row @ 26 Strokes / Minute, Check Time (Once Only)
Circuit, Repeat Until Time:
12 X Bosu Push Up
12 X Bosu Kneeling Neutral Grip Lateral Raise
Block 2 - 6.5 Minutes
Buy-In: 200m Push Row @ 24 Strokes / Minute, Check Time (Once Only)
Work & Rest, Repeat Until Time:
5 Each X Bosu Single Arm Split Squat, Rest
10 X Bosu Kneeling Tricep Extension, Rest
Block 3 - 6.5 Minutes
Buy-In: 100m Push Row @ 28 Strokes / Minute, Check Time (Once Only)
Work & Active Recovery, Repeat Until Finisher:
10 Each X Single Arm Jack Press
5 Each X Bosu Kneeling Single Arm Bicep Curl
Finisher: 30 Sec Of Bosu High Plank Alt Knee Drive
