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
