Today's Orange Theory Workout Intel – Friday 11/16/25

OTFInsider.com Today's Orange Theory Workout Intel – Friday 11/16/25

Repeat of 11/18/25 and 5/23/24 2G

Treadmill - 22.5 Minutes

2 Minute Push

30 Second Base

1 Minute All Out

1 Minute Walking Recovery

1 Minute All Out

1 Minute Walking Recovery

1 Minute All Out

1 Minute Walking Recovery

45 Second All Out

1 Minute Walking Recovery

45 Second All Out

1 Minute Walking Recovery

45 Second All Out

1 Minute Walking Recovery

30 Second All Out

1 Minute Walking Recovery

30 Second All Out

1 Minute Walking Recovery

30 Second All Out

1 Minute Walking Recovery

15 Second All Out

1 Minute Walking Recovery

15 Second All Out

1 Minute Walking Recovery

15 Second All Out

Bonus: Either Walking Recovery Or Tread For Time Until Finisher: 30 Second All Out

Weight Floor

Block 1 - 6.5 Minutes

Mayhem Surprise: At A Point In The Block The Coach Will Flip To The Surprise - 30 X Lateral Hop Overs

Repeat Until Buy-Out:

Back To Back Superset:

5 X Goblet Squat

10 Total X Alt Goblet Transverse Squat, Rest

Back To Back Superset:

5 X Low Row

10 Total X Reciprocating Row, Rest

Buy-Out: 30 Second Of Pushup, Count And Remember Reps

Floor Block 2 - 6.5 Minutes

Mayhem Surprise: At A Point In The Block The Coach Will Flip To The Surprise - 30 X Bench Hop Overs

Repeat Until Buy-Out:

Back To Back Superset:

5 X Deadlift

10 Total X Alt Step Out Squat, Rest

Back To Back Superset:

5 X Chest Press

10 Total X Reciprocating Chest Press, Rest

Buy-Out: 30 Second Of Pushup, Count And Remember Reps

Block 3 - 6.5 Minutes

Mayhem Surprise: At A Point In The Block The Coach Will Flip To The Surprise - 30 Total X High Plank Alt Knee Drive

Repeat Until Finisher:

Back To Back Superset:

5 Each X Reverse Lunge

10 Total X Alt Reverse Lunge, Rest

Back To Back Superset:

5 X Shoulder Press

10 Total X Reciprocating Shoulder Press, Rest

Finisher: 30 Second Of Pushup, Count And Remember Reps