Orange Theory workout today’s Intel – 04/10/2024 Wednesday – 60 minutes (2G)

Wednesday 10 April 2024 – 2G 60 minutes

Endurance on the tread, no walking recoveries! Bosu on the floor with all out 15 stroke rows.

Tread Block

• 2 min push
• 1 min base
• 2 min push
• 90 sec base
• 90 sec push
• 1 min base
• 90 sec push
• 90 sec base
• 1 min push
• 1 min base
• 1 min push
• 90 sec base
• 45 sec push
• 1 min base
• 45 sec push
• 90 sec base
• 30 sec push
• 30 sec base
• 1 min AO
• Collapse (member’s choice)

Floor Block 1 – 10.5 minutes

• Three rounds:
  • Back to back:
    • 10 x bosu plank pop
    • 10 total x alt bosu front foot elevated (ffe) forward lunge, rest
  • 5 each x bosu kneeling single arm bicep curl
• When done – work & active recovery:
  • 15 stroke AO row (120 – 180m+)
  • 5 each x medicine ball squat to upright rotation

Floor Block 2 – 10.5 minutes

• Three rounds:
  • Back to back:
    • 10 x bosu high plank jack
    • 10 x bosu bridge, rest
  • 10 x bosu kneeling neutral grip lateral raise
• When done – work & active recovery until finisher:
  • 15 stroke AO row (120 – 180m+)
  • 5 each x medicine ball squat to upright rotation
• *Finisher: 1 min of bosu plank pop

Get More Info:

• Orangetheory Dri Tri: Everything You Need To Know
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