Orange Theory workout today’s Intel – 8/30/2023 Wednesday (2G)

Orangetheory workout Wednesday 30 August 2023 – 2G 60 minutes

Today is the power and add-on template.

Power day + stability with the bosu on the floor.

Tread Block 1

• 90 sec push
• 30 sec AO
• 1 min WR
• 90 sec push
• 30 sec AO
• 1 min WR
• 90 sec push
• 30 sec AO

Tread Block 2

• 45 sec push
• 30 sec AO
• 1 min WR
• 45 sec push
• 30 sec AO
• 1 min WR
• 45 sec push
• 30 sec AO
• 1 min WR
• 45 sec push
• 30 sec AO

Tread Block 3

• 30 sec AO
• 1 min WR
• 30 sec AO
• 1 min WR
• 30 sec AO

Floor Block 1 – 17.5 minutes circuit add-on

• Exercises:
  1. 6 each x bosu goblet split squat
  2. 12 total x bosu kneeling alt shoulder press
  3. 12 x bosu bridge hold with pullover
  4. 6 each x bosu low side plank hip dip
  5. 12 x bosu reverse hyper extension
• Round 1: Exercises 1 and 2 with a 400m push row
• Round 2: Exercises 1, 2 and 3 with a 350m push row
• Round 3: Exercises 1, 2, 3 and 4 with a 300m push row
• Round 4: Exercises 1, 2, 3, 4 and 5 with a 250m push row
• If finished then repeat round 4

Floor Block 2 – 3.5 minutes

• Coach’s choice core blast – bosu exercises