Today's Orange Theory Workout Intel – Monday 4/7/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 4/7/25 2G

Treadmill  

Block 1 - 11 Minutes

Clear Screen

1 Minute Push

1 Minute Base

1 Minute Push @ 1.5%

1 Minute Base

1 Minute Push @ 2%

1 Minute Base

1 Minute Push @ 2.5%

1 Minute Base

1 Minute Push @ 3%

1 Minute Base

1 Minute All Out

Check Distance

90 Second Walking Recovery

Block 2 - 11 Minutes

Goal: Match Or Beat Your Distance From Block 1

Clear Screen

1 Minute Push @ 3%

1 Minute Base

1 Minute Push @ 2.5%

1 Minute Base

1 Minute Push @ 2%

1 Minute Base

1 Minute Push @ 1.5%

1 Minute Base

1 Minute Push

1 Minute Base

1 Minute All Out

Check Distance

Rower / Weight Floor

Block 1 - 11 Minutes

Back To Back - Unilateral Strong & Stable:

8 Each X Single Arm Reverse Lunge

8 Each X Single Arm Split Squat (Rear Foot On Bosu), Rest

Back To Back - Strong & Stable:

8 X Chest Press (On Floor)

8 Total X Bosu Side To Side Push-Up, Rest

2 Rounds - Rack & Rest:

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

Bonus: Repeat Back To Back Exercises Only Until Time Is Called

90 Second Recovery

Block 2 - 11 Minutes

Back To Back - Strong & Stable:

8 X Reverse Grip Low Row

8 X Bridge Hold With Dumbbell Pullover (Feet On Bosu), Rest

Back To Back - Strong & Stable:

8 Total X High Plank Pull Through

8 Each X Bosu Side Plank Hip Dip

2 Rounds - Rack & Rest:

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

Bonus: Repeat Back To Back Exercises Only Until Finisher: 1 Minute Of Bosu Side To Side Push-Up