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Wednesday 12/30/20 2G Endurance Run/Row

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 12/30/20 2G Endurance Run/Row


Treadmill / Rower - 23 minutes

.5 Mile Run

50 pulsing half squats

500m row

.4 Mile Run

40 pulsing half squats

400m row

.3 Mile Run

30 pulsing half squats

300m row

.2 Mile Run

20 pulsing half squats

200m row

.1 Mile Run

10 pulsing half squats

100m row

Run for distance until time called is called


Weight Floor

Block 1 - 6.5 minutes

50 - bosu - running man (once)

12 - goblet squat

20/16/12 - bosu - single leg v up


Block 2 - 6.5 minutes

40 - bosu - running man (once)

10 (each side) - bosu - goblet lunge

20/16/12 - bosu - alternating superman


Block 3 - 6.5 minutes

30 - bosu - running man (once)

10 each side) - lateral lunge

10/8/6 - bosu - lateral crunch



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