Today's Orange Theory Workout Intel – Wednesday 12/11/24 3G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 12/11/24 3G

Repeat of 2/3/24 3G

Treadmill

Block 1

1 Minute Push

1 Minute Base

1 Minute Push @ 1.5%

1 Minute Base

1 Minute Push @ 2%

1 Minute Base

30 Second All Out @ 3%

Block 2

1 Minute Push @ 3%

1 Minute Base

1 Minute Push @ 2%

1 Minute Base

1 Minute Push @ 1.5%

1 Minute Base

30 Second All Out

Rower - 14.5 Minutes

200m Push Row

200m All Out Row

10 Total X Medicine Ball Alt Lunge With Rotation

150m Push Row

150m All Out Row

10 Total X Medicine Ball Alt Lunge With Rotation

100m Push Row

100m All Out Row

10 Total X Medicine Ball Alt Lunge With Rotation

200m Push Row

200m All Out Row

10 X Medicine Ball Calf Raise

150m Push Row

150m All Out Row

10 X Medicine Ball Calf Raise

100m Push Row

100m All Out Row

10 X Medicine Ball Calf Raise

Bonus: Row Until Time Called

Weight Floor - 14.5 Minutes

2 Rounds:

12 Each X Bosu Split Stance Single Arm Low Row

12 X Bosu Bridge Hold With Dumbbell

12 X Bosu Back Extension

2 Rounds:

12 Total X Goblet Alt Step Out Squat

12 X 2 Handed Dumbbell Deadlift

12 X Bosu Bicycle Crunch

Bonus: Repeat All Exercises As A Single Block Until Finisher

Finisher: 30 Seconds Of Bosu Alt Knee Drive