OTFInsider.com Today's Orange Theory Workout Intel – Friday 3/7/25 2G
Treadmill
Block 1 - 9.5 Minutes
Goal: Establish And Maintain Your Push And All Out Intensities, Increase As The Blocks Get Shorter
Repeat Until Buy-Out:
0.2 Miles Push
0.1 Miles All Out
Walking Recovery Until Ready For Next Round
Buy-Out: 30 Second All Out
75 Second Walking Recovery
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Block 2 - 7.25 Minutes
Repeat Until Buy-Out:
0.15 Miles Push
0.1 Miles All Out
Walking Recovery Until Ready For Next Round
Buy-Out: 30 Second All Out
75 Second Walking Recovery
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Block 3 - 4 Minutes
Repeat Until Buy-Out:
0.1 Miles Push
0.1 Miles All Out
Walking Recovery Until Ready For Next Round
Buy-Out: 30 Second All Out
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Weight Floor
Block 1 - 9.5 Minutes
3 Rounds Rep & Recover:
1 Minute To Do 10 X Chest Press, Recover Until Time Is Called
1 Minute To Do 10 X Deadlift, Recover Until Time Is Called
1 Minute To Do 10 Total X Alt Full V-Up, Recover Until Next Round
When Done With Round 3 - Buy-Out:
30 Second Of High Plank Alt Cross Body Knee Drive
75 Second Recovery
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Block 2 - 7.25 Minutes
3 Rounds Rep & Recover:
45 Second To Do 8 X Reverse Grip Low Row, Recover Until Time Is Called
45 Second To Do 8 X Goblet Sit To Stand, Recover Until Time Is Called
45 Second To Do 8 Total X High Plank Alt Toe Tap, Recover Until Next Round
When Done With Round 3 - Buy-Out:
30 Second Of High Plank Alt Cross Body Knee Drive
75 Second Recovery