Today's Orange Theory Workout Intel – Friday 10/24/25 3G Hell Week #1 Havoc’s Switch
OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/24/25 3G Hell Week #1 Havoc’s Switch
Treadmill
Block 1 - 7.5 Minutes
Clear Screen
3 Minute Run For Distance
Check & Remember Distance
90 Second Walking Recovery
Clear Screen
3 Minute Run For Distance, Increase Intensity For Last Minute
Check Distance
2 Minute To Transition To The Rower
Rower
Block 1 - 7 Minutes
Clear Screen
3 Minute Row For Distance
Check & Remember Distance
90 Second Recovery Row
Clear Screen
3 Minute Row For Distance, Increase Intensity For Last Minute
Check Distance
2 Minute To Transition To The Floor
Weight Floor
Block 1 - 7.5 Minutes
Work & Rest :
8 Each X Lateral Lunge, Rest
12 X Squat, Rest
12 X Shoulder Press
Repeat Until Time For Buy-Out
Buy-Out:
30 Second Each Lateral Lunge To Single Arm Squat To Press
2 Minute To Transition To The Treadmill, Get To Base When Ready
Treadmill - Block 2 - 1.5 Minutes
30 Second Push (Pw @ 8%+)
30 Second Push To All Out (Pw @ 8 - 10%)
30 Second All Out (Pw @ 10%+)
30 Second To Transition To Rower, Get To Base When Ready
Rower - Block 2 - 1.5 Minutes
30 Second Push Row
30 Second Push To All Out Row
30 Second All Out Row
30 Second To Transition To Floor
Weight Floor - Block 2 - 1.5 Minutes
30 Second Speed Skaters
30 Second Squat Jumps
30 Second Alt Single Arm Neutral Grip Push Press
30 Second To Transition To Treadmill, Get To Base When Ready
Treadmill - Block 3 - 1.5 Minutes
30 Second Push (Pw @ 8%+)
30 Second Push To All Out (Pw @ 8 - 10%)
30 Second All Out (Pw @ 10%+)
30 Second To Transition To Rower, Get To Base When Ready
Rower - Block 3 - 1.5 Minutes
30 Second Push Row
30 Second Push To All Out Row
30 Second All Out Row
30 Second To Transition To Floor
Weight Floor - Block 3 - 1.5 Minutes
30 Second Speed Skaters
30 Second Squat Jumps
30 Second Alt Single Arm Neutral Grip Push Press
30 Second To Transition To Treadmill, Get To Base When Ready
Treadmill - Block 4 - 1.5 Minutes
30 Second Push (Pw @ 8%+)
30 Second Push To All Out (Pw @ 8 - 10%)
30 Second All Out (Pw @ 10%+)
30 Second To Transition To Rower, Get To Base When Ready
Rower - Block 4 - 1.5 Minutes
30 Second Push Row
30 Second Push To All Out Row
30 Second All Out Row
30 Second To Transition To Floor
Weight Floor - Block 4 - 1.5 Minutes
30 Second Speed Skaters
30 Second Squat Jumps
Finisher: 30 Second Alt Single Arm Neutral Grip Push Press
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