Today's Orange Theory Workout Intel – Friday 7/25/25 3G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 7/25/25 3G

Treadmill

Block 1 - 8 Minutes

Goal: Increase Your Base Speed As Incline Decreases

90 Second Base @ 6% (Power Walkers @ 8%+)

1 Minute Base

90 Base @ 4% (Power Walkers @ 6%+)

1 Minute Base

90 Second Base @ 2% (Power Walkers @ 4%+)

1 Minute Base

30 Second All Out (Power Walkers @ 10%+)

90 Second Recovery

Block 2 - 8.25 Minutes

Goal: Increase Push Intensity As The Duration Decreases

90 Second Push (Power Walkers @ 6%+)

1 Minute Base

1 Minute Push (Power Walkers @ 6%+)

1 Minute Base

45 Second Push (Power Walkers @ 8%+)

1 Minute Base

30 Second Push (Power Walkers @ 8%+)

1 Minute Base

30 Second All Out (Power Walkers 10%+)

90 Second Recovery

Block 3 - 4.25 Minutes

Goal: Increase Your All Out Intensity As The Duratino Decreases

1 Minute All Out (Power Walkers @ 10%+)

1 Minute Wr

45 Second All Out (Power Walkers @ 10%+)

1 Minute Wr

Finisher: 30 Second All Out (Power Walkers @ 10%+)

Rower / Weight Floor

Block 1 - 8 Minutes

Work & Rest - Construct:

4 X Bosu Kneeling Neutral Grip Front Raise, Rest

4 X Bosu Kneeling Lateral Raise, Rest

4 X Bosu Kneeling Lateral Raise To Neutral Grip Front Raise, Rest

Work & Rest - Construct:

8 X Low Row, Rest

8 X High Row, Rest

8 X High Row To Low Row, Rest

90 Second Recovery

Block 2 - 8.25 Minutes Work & Rest

12 X Bosu Bridge (Bodyweight), Rest

12 X Bosu Bridge Hold With Chest Press, Rest

6 Each X Single Arm Split Stance Deadlift

90 Second Recovery

Block 3 - 4.25 Minutes Work & Rest

8 X Clean To Front Squat, Rest

100m All Out Row (0:15 - 0:30), Rest

Repeat Until Finisher: 30 Second Of Clean To Front Squat