Today's Orange Theory Workout Intel – Friday 6/13/25

OTFInsider.com Today's Orange Theory Workout Intel – Friday 6/13/25

Treadmill

Block 1 - 7.25 Minutes

90 Second Push

30 Second All Out

1 Minute Walking Recovery

45 Second Push

45 Second All Out

1 Minute Walking Recovery

30 Second Push

1 Minute All Out

90 Second Walking Recovery

Block 2 - 14.5 Minutes

1 Minute All Out

75 Second Walking Recovery

1 Minute All Out

75 Second Walking Recovery

1 Minute All Out

75 Second Walking Recovery

1 Minute All Out

75 Second Walking Recovery

1 Minute All Out

75 Second Walking Recovery

1 Minute All Out

75 Second Walking Recovery

Finisher: 1 Minute All Out

Rower - 7.25 Minutes

1000m Row @ 22 - 26 Strokes / Minute (Once Only)

Repeat Until Time Is Called - Work & Rest:

5 Each X Y-Bell Squat To Upwards Rotation

10 Total X Y-Bell Overhead Alt March In Place

90 Second Recovery

Weight Floor - 14.5 Minutes Work & Rest

12 X Front Loaded Single Arm Split Squat (L), Rest

12 X Front Loaded Single Arm Split Squat (R), Rest

12 X High Row To Low Row, Rest

12 Total X Hollow Hold Alt Close Grip Chest Press, Rest

12 X Bridge Hold With Tricep Extension, Rest

Repeat Until Finisher:

30 Second Each Of Front Loaded Single Arm Split Squat Or

1 Minute Of High Row To Low Row