Today's Orange Theory Workout Intel – Friday 7/4/25 3G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 7/4/25 3G

Treadmill

Block 1 - 3.5 Minutes

30 Second Push (Pw 6%+)

1 Minute Base

30 Second Push @ 4% (Pw 8%+)

1 Minute Base

30 Second All Out @ 4% (Pw 10%+)

75 Second Walking Recovery

Block 2 - 4 Minutes

30 Second Push (Pw 6%+)

75 Second Base

30 Second Push @ 4% (Pw 8%+)

75 Second Base

30 Second All Out @ 4% (Pw 10%+)

75 Second Walking Recovery

Block 3 - 4.5 Minutes

30 Second Push (Pw 6%+)

90 Second Base

30 Second Push @ 4% (Pw 8%+)

90 Second Base

30 Second All Out @ 4% (Pw 10%+)

Transition To Rower

Rower

Block 1 - 3.5 Minutes

200m Push Row

12 Total X Alt Reverse Lunge With Torso Rotation

12 Total X 1,2,3 Knee Drive Combo

Clear Screen, Row For Distance Until Time Is Called

Check & Remember Distance

75 Second Recovery

Block 2 - 4 Minutes

Goal: Match Or Beat Your Row Distance From Block 1

250m Push Row

12 Total X Alt Reverse Lunge With Torso Rotation

12 Total X 1,2,3 Knee Drive Combo

Clear Screen, Row For Distance Until Time Is Called

Check & Remember Distance

75 Second Recovery

Block 3 - 4.5 Minutes

Goal: Match Or Beat Your Row Distance From Block 1

300m Push Row

12 Total X Alt Reverse Lunge With Torso Rotation

12 Total X 1,2,3 Knee Drive Combo

Clear Screen, Row For Distance Until Time Is Called, Last 30 Seconds Is All Out Row

Check & Remember Distance

Transition To Floor

Weight Floor - 14.5 Minutes

Part 1 - Rotation:

Two Rounds - Work & Rest:

12 Total X Alt Pivot To Single Arm Neutral Grip Shoulder Press, Rest

8 Total X Goblet Alt Forward Lunge With Torso Rotation, Rest

12 Total X Bosu Bicycle Crunch, Rest

Part 2 - Anti-Rotation

Two Rounds - Work & Rest

12 Each X Single Arm Low Row, Rest

8 Each X Balance Single Arm Bicep Curl, Rest

12 Total X Bosu High Plank Alt Toe Tap, Rest

Bonus: Repeat All Exercises As A Single Block Until Finisher

Finisher:

30 Second Of Bosu Bicycle Crunch Or

30 Second Of Bosu High Plank Alt Toe Tap