Today's Orange Theory Workout Intel – Monday 3/10/25 3G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 3/10/25 3G

Treadmill

Block 1 - 4 Minutes

30 Second Tread @ 1%

30 Second Tread @ 5%

30 Second Tread @ 10%

30 Second Tread @ 15%

1 Minute Walking Recovery

1 Minute All Out, Increase Intensity Every 15 Seconds

1 Minute Walking Recovery

Block 2 - 4 Minutes

30 Second Tread @ 1%

30 Second Tread @ 5%

30 Second Tread @ 10%

30 Second Tread @ 15%

1 Minute Walking Recovery

1 Minute All Out, Increase Intensity Every 15 Seconds

1 Minute Walking Recovery

Block 3 - 4 Minutes

30 Second Tread @ 1%

30 Second Tread @ 5%

30 Second Tread @ 10%

30 Second Tread @ 15%

1 Minute Walking Recovery

1 Minute All Out, Increase Intensity Every 15 Seconds

Rower

Block 1 - 4 Minutes

Clear Screen

2 Minute Row For Distance

Check Distance

1 Minute Recovery

15 Second Of Squat Hold

15 Second Of Pulsing Half Squats

15 Second Of Speed Squats

15 Second Of Squat Jacks

1 Minute Recovery

Block 2 - 4 Minutes

Clear Screen

2 Minute Row For Distance

Check Distance, Match Or Beat Your Distance From Block 1

1 Minute Recovery

15 Second Of Squat Hold

15 Second Of Pulsing Half Squats

15 Second Of Speed Squats

15 Second Of Squat Jacks

1 Minute Recovery

Block 3 - 4 Minutes

Clear Screen

2 Minute Row For Distance

Check Distance, Match Of Beat Your Previous Best Distance

1 Minute Recovery

15 Second Of Squat Hold

15 Second Of Pulsing Half Squats

15 Second Of Speed Squats

15 Second Of Squat Jacks

Weight Floor

Block 1 - 4 Minutes

Five Rounds Back To Back:

5 / 4 / 3 / 2 / 1 X Hammer Curl

5 / 4 / 3 / 2 / 1 X Shoulder Press, Rest

Five Rounds Back To Back:

1 / 2 / 3 / 4 / 5 X Hammer Curl

1 / 2 / 3 / 4 / 5 X Shoulder Press, Rest

Bonus Until Time Is Called:

4 X Scissors To 4 X Alt Full V-Up, Rest As Needed

1 Minute Recovery

Block 2 - 4 Minutes

Five Rounds Back To Back:

5 / 4 / 3 / 2 / 1 X Chest Press

5 / 4 / 3 / 2 / 1 X 2 Handed Dumbbell Hold Straight Leg Raise, Rest

Five Rounds Back To Back:

1 / 2 / 3 / 4 / 5 X Chest Press

1 / 2 / 3 / 4 / 5 X 2 Handed Dumbbell Hold Straight Leg Raise, Rest

Bonus Until Time Is Called:

4 X Scissors To 4 X Alt Full V-Up, Rest As Needed

1 Minute Recovery

Block 3 - 4 Minutes

Five Rounds Back To Back:

5 / 4 / 3 / 2 / 1 X Good Morning

5 / 4 / 3 / 2 / 1 X Tricep Kickback, Rest

Five Rounds Back To Back:

1 / 2 / 3 / 4 / 5 X Good Morning

1 / 2 / 3 / 4 / 5 X Tricep Kickback, Rest

Bonus Until Finisher:

4 X Scissors To 4 X Alt Full V-Up, Rest As Needed

Finisher: 1 Minute Of 4 X Scissors To 4 X Alt Full V-Up