Today's Orange Theory Workout Intel – Friday 2/14/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 2/14/25 2G

Treadmill  

Block 1 - 6.75 Minutes

1 Minute Push

1 Minute Base

45 Second Push

75 Second Base

30 Second Push

90 Second Base

45 Second All Out

90 Second Walking Recovery

Block 2 - 6.75 Minutes

30 Second Push

90 Second Base

45 Second Push

75 Second Base

1 Minute Push

1 Minute Base

45 Second All Out

90 Second Walking Recovery

Block 3 - 7 Minutes

1 Minute All Out, Increase Intensity Every 20 Sec

1 Minute Walking Recovery

1 Minute All Out, Increase Intensity Every 20 Sec

1 Minute Walking Recovery

1 Minute All Out, Increase Intensity Every 20 Sec

1 Minute Walking Recovery

1 Minute All Out, Increase Intensity Every 20 Sec

Rower / Weight Floor

Block 1 - 15 Minutes Work & Rest

8 X Chest Fly, ~10 Second Rest

4 Each X Split Squat Jump (Rear Foot On Bench), ~10 Second Rest

8 X Shoulder Press, ~10 Second Rest

4 Each X Single Leg Lateral Step Up With Power, ~10 Second Rest

8 X Low Row, ~10 Second Rest

4 Each X Single Arm Hip Hinge Swing, Rest

90 Second Recovery

Block 2 - 7 Minutes Back To Back Construct

20 Second Of Push Up

20 Second Of Plank Pop

20 Second Of Squat Jump

1 Minute To Recover Or Transition To Rower

Member's Choice:

1 Minute Of Full Burpee Or

1 Minute All Out Row, Increase Intensity Every 20 Second (200 - 300m+)

1 Minute To Recover Or Transition To Floor

20 Second Of Push Up

20 Second Of Plank Pop

20 Second Of Squat Jump

1 Minute To Recover Or Transition To Rower

Member's Choice:

1 Minute Of Full Burpee Or

1 Minute All Out Row, Increase Intensity Every 20 Second (200 - 300m+)