Today's Orange Theory Workout Intel – Monday 11/17/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/17/25 2G

Repeat of 11/2/25 2G

Treadmill - 14 Minutes

Block 1 - 11.25 Minutes

Goal: Increase Push Intensity As The Duration Decreases And Maintain Your All Out Intensity

75 Second Push (PW @ 6%+)

30 Second All Out (PW @ 10%+)

75 Second Walking Recovery

1 Min Push (PW @ 6%+)

30 Second All Out (PW @ 10%+)

75 Second Walking Recovery

45 Second Push (PW @ 8%+)

30 Second All Out (PW @ 10%+)

75 Second Walking Recovery

30 Second Push (PW @ 8%+)

30 Second All Out (PW @ 10%+)

75 Second Walking Recovery

15 Second Push (PW @ 8%+)

30 Second All Out (PW @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 10.75 Minutes

Goal: Maintain Your Push Intensity & Maintain Or Increase Your All Out Intensity As The Duration Decreases

2 Min Push (PW @ 5%+)

1 Min All Out (PW @ 10%+)

1 Min Walking Recovery

2 Min Push (PW @ 5%+)

45 Second All Out (PW @ 10%+)

1 Min Walking Recovery

3 Min Push (PW @ 4%+), Last 30 Second Increase Intensity

90 Second To Transition To The Floor

Weight Floor Block 1 - 7 Minutes Work & Rest Tempo Couplet

4 X Mid Band Deadlift (Slow), Rest

8 X Mid Band Deadlift

10 Total X Mid Band Dumbbell Seated Torso Rotation

Repeat Until Time Is Called

75 Second To Transition To The Rower

Rower Block 1 - 3 Minutes

Clear Screen

3 Min Row For Distance, Check & Remember Distance

90 Second To Transition To The Floor

Weight Floor Block 2 - 6.75 Minutes Work & Rest Tempo Couplet

4 X Chest Press (Slow), Rest

8 X Chest Press, Rest

10 Total X Alt Forward Lunge, Rest

1 Min To Transition To The Rower

Rower Block 2 - 3 Minutes

Goal: Match Or Beat Your Distance From The First Row Block

Clear Screen

3 Min Row For Distance, Increase Intensity For The Last 30 Seconds, Check Distance