Today's Orange Theory Workout Intel – Monday 11/25/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/25/24 2G

Treadmill / Rower - 23.5 Minutes

Part 1:

0.5 Miles @ 3%; Every 0.1 Miles Add 1% Incline

300m Base Row

Part 2:

0.4 Miles @ 4%; Every 0.1 Miles Add 1% Incline

250m Base To Push Row

Part 3:

0.3 Miles @ 5%; Every 0.1 Miles Add 1% Incline

200m Push Row

Part 4:

0.2 Miles @ 6%; Every 0.1 Miles Add 1% Incline

150m Push To All Out Row

Part 5:

0.1 Miles @ 7%

100m All Out Row (0:15 - 0:30)

Bonus: Tread Or Row Until Finisher

Finisher: 1 Min All Out Tread (Pw 10%+) Or Row (200 - 300m+)

Weight Floor - 23.5 Minutes Circuit

Bosu High Plank Challenge:

At 7 Min Mark - 1 Min Of Bosu High Plank

At 13 Min Mark - 1 Min Of Bosu High Plank Alt Leg Lift

At 20 Min Mark - 1 Min Of Bosu High Plank Alt Wide Knee Drive

Circuit:

12 Each X Single Arm Cross Back Lunge

12 Each X Single Arm Press With Upward Rotation

12 X Two Handed Single Dumbbell Squat

12 Each X Bosu Single Arm Chest Press With Leg Raise

12 X Bosu Bridge Hold With Dumbbell Pullover

Repeat Until Finisher:

1 Min Of Bosu High Plank Or

1 Min Of Bosu High Plank Alt Leg Lift Or

1 Min Of Bosu High Plank Alt Wide Knee Drive