OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/7/23 2G - 12 Days of Fitness Day #7
Treadmill
Block 1
Goal: Maintain Your Push Pace
1 Minute Push
45 Second Base
1 Minute Push @ 1.5%
1 Minute Base
1 Minute Push @ 2%
75 Second Base
1 Minute Push @ 2.5%
90 Second Base
30 Second All Out @ 2.5%
Block 2
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
Block 3
Goal: Increase Your Push Each Round As The Inclines Decrease
1 Minute Push @ 2.5%
45 Second Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 1.5%
75 Second Base
1 Minute Push
90 Second Base
30 Second All Out
Rower / Weight Floor
Block 1 - 9 Minutes
2 Rounds Back To Back:
16 Total X Bosu Kneeling Alt Shoulder Press
8 X Kneeling Tricep Extension, Rest
2 Rounds Back To Back:
8 Each X Bosu Split Leg Crunch
8 X Reverse Hyper Extension, Rest
If Finished Then Repeat All Exercises As A Single Block
Rower
30 Second All Out Row, Check Distance
30 Second Rack & Rest
30 Second All Out Row, Match Or Beat Your Distance
30 Second Rack & Rest
30 Second All Out Row, Match Or Beat Your Distance
Block 2 - 9 Minutes
2 Rounds Back To Back:
8 X Bridge Hold With Chest Fly (Feet On Bosu)
8 Total X High Plank Alt Knee Tap, Rest (Feet On Bosu)
2 Rounds Back To Back:
8 Each X Side Plank Hip Dip (Arm On Bosu)
8 Total X Bicycle Crunch (Lying On Bosu)
If Finished Then Repeat All Exercises As A Single Block Until Finisher
Finisher: 30 Second Of Plank Pops (Hands On Bosu)
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