OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 3/1/23 2G Run / Row
Treadmill / Rower
Block 1
3 Minute Row For Distance
Check Distance
1 Minute To Transition To Treadmill
1 Minute All Out Run
1 Minute To Transition To Rower
90 Sec Row For Distance
Match Or Beat Half Your Previous Distance
1 Minute To Transition To Treadmill
1 Minute All Out
1 Minute To Transition To Rower
45 Sec Row For Distance
Match Or Beat Half Your Previous Distance
1 Minute To Transition To Treadmill
1 Minute All Out
Treadmill Block 2
1 Minute Push
1 Minute All Out
1 Minute Walking Recovery
1 Minute Push
1 Minute Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
Weight Floor
Block 1 - 13.25 Minutes
3 Rounds Back To Back:
8 Each X Bosu Single Arm Split Squat
8 X Bosu Kneeling Tricep Extension
10 Total X Bosu Bicycle Crunch, Rest
3 Rounds Back To Back:
8 Each X Bosu Kneeling Single Arm Bicep Curl
10 Total X Bosu Side To Side Push Ups, Rest
If Finished Then Complete All Exercises As A Single Block
Block 2 - 8 Minutes Work & Rest
8 Each X Bosu Single Arm Chest Press With Leg Raise, Rest
8 Each X Bosu Single Leg Bridge, Rest
10 X Bosu Super Hero
Repeat until finisher: 1 minute of bosu bicycle crunch AMRepsAP
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