Today's Orange Theory Workout Intel – Friday 3/28/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 3/28/25 2G

Repeat of 3/12/25 2G

Treadmill

Tread Block 1 - 8.5 Minutes

1 Minute Tread @ 3%

1 Minute Base @ 1%

1 Minute Tread @ 6%

1 Minute Base @ 1 %

1 Minute Tread @ 9%

1 Minute Base @ 1%

1 Minute Tread @ 12%

1 Minute Base @ 1%

30 Second All Out

75 Second Walking Recovery

Block 2 - 8.5 Minutes

1 Minute Tread @ 12%

1 Minute Base @ 1%

1 Minute Tread @ 9%

1 Minute Base @ 1 %

1 Minute Tread @ 6%

1 Minute Base @ 1%

1 Minute Tread @ 3%

1 Minute Base @ 1%

30 Second All Out

75 Second Walking Recovery

Block 3 - 3.75 Minutes

45 Second Tread @ 3%

45 Second Tread @ 6%

45 Second Tread @ 9%

45 Second Tread @ 12%

45 Second Tread @ 15%

Weight Floor

Block 1 - 8.5 Minutes

Back To Back Drop Set:

6 X Chest Press (Heavy) - Incline Bench

Chest Press (Lighter) Amrepsap - Incline Bench, Rest

Back To Back:

12 Total X Two Handed Dumbbell Alt Lateral Shift

12 Total X High Plank Alt Cross Body Knee Drive, Rest

75 Second Recovery

Block 2 - 8.5 Minutes

Back To Back Drop Set:

6 X Two Handed Single Dumbbell Squat (Heavy)

Two Handed Single Dumbbell Squat (Lighter) Amrepsap, Rest

Back To Back:

12 Total X Alt Chest Fly - Incline Bench

12 Total X Bear Plank Alt Pull Through, Rest

75 Second Recovery

Partner Block 1 - 3.75 Minutes

Partner A - Pacer:

12 / 10 / 8 X TRX Tricep Extension

Complete 1 Round And Tag Partner

Partner B - Non-Pacer

TRX Bicep Curl Until Tagged

Keep Alternating Until Time For Finisher:

45 Second Of Knee Push-Up