Today's Orange Theory Workout Intel – Monday 8/11/25 2G

Otfinsider.com Today's Orange Theory Workout Intel – Monday 8/11/25 2g

Treadmill

Tread Block 1 - 7 Minutes

Goal: Accumulate As Much Distance As Possible In The First 3 Minutes With The Incline

Clear Screen

1 Minute Tread For Distance @ 4% (Pw @ 4%+)

1 Minute Tread For Distance @ 6% (Pw @ 6%+)

1 Minute Tread For Distance @ 8% (Pw @ 8%+)

Check & Remember Distance

1 Minute Walking Recovery

Clear Screen

1 Minute Tread For Distance @ 4% (Pw @ 4%+)

1 Minute Tread For Distance @ 6% (Pw @ 6%+)

1 Minute Tread For Distance @ 8% (Pw @ 8%+)

Check Distance

90 Sec Walking Recovery, Get To Base When Ready

Block 2 - 7 Minutes

Goal: Increase Intensity Every Minute In The First Build. Match Or Increase Intensity In The Second Build.

Build 1:

1 Minute Base

1 Minute Base To Push (Pw @ 1 - 6%)

1 Minute Push (Pw @ 6%+)

Build 2:

1 Minute Base

1 Minute Base To Push (Pw @ 1 - 6%)

1 Minute Push (Pw @ 6%+)

1 Minute All Out (Pw @ 10%+)

90 Sec Walking Recovery, Get To Base When Ready

Block 3 - 6.5 Minutes

45 Sec Base

1 Minute All Out (Pw @ 10%+)

1 Minute Walking Recovery

45 Sec Base

45 Sec All Out (Pw @ 10%+)

1 Minute Walking Recovery

45 Sec Base

30 Sec All Out (Pw @ 10%+)

Rower / Weight Floor - 23.5 Minutes

Part 1 - Strength:

300m Push Row (20 - 24 Strokes / Minute) - Just Once

Circuit (Complete One Round):

8 X Bench Tap Front Squat (Slow)

8 X Bridge (Slow) (Shoulders On Bench)

8 X Bench Pullover (Slow)

8 X Neutral Grip Shoulder Press (Slow)

Part 2 - Endurance:

300m Push Row (24 - 28 Strokes / Minute) - Just Once

Circuit (Complete One Round):

12 X Bench Tap Front Squat

12 X Bench Bridge (Shoulders On Bench)

12 X Bench Pullover

12 X Neutral Grip Shoulder Press

Part 3 - Power:

300m Push Row (28 - 32 Strokes / Minute) - Just Once

Circuit (Complete One Round):

6 X Bench Tap Front Squat (Explosive)

6 X Bench Bridge (Shoulders On Bench) (Explosive)

6 X Bench Pullover (Explosive)

6 X Neutral Grip Shoulder Press (Explosive)

Bonus: Member’s Choice Of Your Favorite Exercises & Tempos To Repeat Until Time For Finisher

Finisher: Member’s Choice Of Favorite Exercise For 30 Seconds