Today's Orange Theory Workout Intel – Saturday 12/20/25

OTFinsider.com Today's Orange Theory Workout Intel – Saturday 12/20/25

Treadmill

Block 1 - 7 Minutes

1 Minute Push (Pw @ 6%+)

1 Minute All Out (Pw @ 10%+)

1 Minute Walking Recovery

1 Minute Base

1 Minute All Out (Pw @ 10%+)

1 Minute Walking Recovery

1 Minute All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 6.75 Minutes

1 Minute Push (Pw @ 6%+)

45 Second All Out (Pw @ 10%+)

75 Second Walking Recovery

1 Minute Base

45 Second All Out (Pw @ 10%+)

75 Second Walking Recovery

45 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 6.5 Minutes

1 Minute Push (Pw @ 6%+)

30 Second All Out (Pw @ 10%+)

90 Second Walking Recovery

1 Minute Base

30 Second All Out (Pw @ 10%+)

90 Second Walking Recovery

30 Second All Out (Pw @ 10%+)

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 7 Minutes

Buy-In: 200m Push Row @ 26 Strokes / Minute, Check & Remember Time (Once Only)

Back-To-Back:

8 X 2 X In/Outs To 4 X Alt Foot Exchange

4 - 8 X Clean To Front Squat, Rest

Back-To-Back:

4 X High Plank Alt Shoulder Tap To Alt Hip Tap

4 - 8 X Alt Reverse Lunge To Neutral Grip Push Press, Rest

Repeat Until Time Is Called (Row Is Done Once Only)

90 Second Recovery

Block 2 - 6.75 Minutes

Buy-In: 200m Push Row @ 24 Strokes / Minute, Check & Remember Time (Once Only)

Back-To-Back Deconstruct:

8 X In/Out Hops

4 - 8 X Neutral Grip Push Press, Rest

Back-To-Back Deconstruct:

8 Total X High Plank Alt Hip Tap

4 - 8 Total X Alt Reverse Lunge To Single Leg Knee Drive, Rest

Repeat Until Time Is Called (Row Is Done Once Only)

90 Second Recovery

Block 3 - 6.5 Minutes

Buy-In: 200m Push Row @ 22 Strokes / Minute, Check & Remember Time (Once Only)

Back-To-Back Deconstruct:

8 Total X Foot Exchange

4 - 8 X Clean, Rest

Back-To-Back Deconstruct:

8 Total X High Plank Alt Shoulder Tap

4 - 8 X Front Squat (Explosive), Rest

Repeat Until Time For Finisher:

30 Second Of Clean To Front Squat Or

30 Second Of Alt Reverse Lunge To Neutral Grip Push Press