Today's Orange Theory Workout Intel – Monday 6/09/25

OTFInsider.com Today's Orange Theory Workout Intel – Monday 6/09/25

Treadmill

Block 1 - 13 Minutes

Goal: Maintain Your Normal Push Pace, Recover At Base

2.5 Minute Push (Pw 4%+)

1 Minute Base

2.5 Minute Push @ 1.5% (Pw 4.5%+)

1 Minute Base

2.5 Minute Push @ 2% (Pw 5%+)

1 Minute Base

2.5 Minute Push @ 2.5% (Pw 5.5%+)

90 Second Walking Recovery

Block 2 - 9 Minutes

1 Minute Push @ 4% (Pw 6%+)

1 Minute Walking Recovery

1 Minute Push @ 4% (Pw 6%+)

1 Minute Walking Recovery

1 Minute Push @ 4% (Pw 6%+)

1 Minute Walking Recovery

1 Minute Push @ 4% (Pw 6%+)

1 Minute Walking Recovery

Finisher: 1 Minute All Out (Pw 10%+)

Rower / Weight Floor

Block 1 - 13 Minutes Circuit

12 X Chest Press

12 Total X Alt Deadbug With Press

6 Each X Single Arm Step Down Reverse Lunge

6 Each X High Plank Single Arm Low Row

90 Second Recovery

Block 2 - 9 Minutes

15 Stroke Push Row @ 22 - 26 Strokes / Minute, Check & Remember Distance

10 Total X Alt Step Out Squat

10 X Bicep Curl To Shoulder Press

Repeat Until Finisher:

1 Minute All Out Row Or

1 Minute Of Alt Step Out Squat Or

1 Minute Of Bicep Curl To Shoulder Press