Today's Orange Theory Workout Intel – Sunday 4/13/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Saunday 4/13/25 2G

Treadmill

Block 1 - 8 Minutes

Goal: Accumulate As Much Distance As Possible

Clear Screen

1 Minute Run For Distance @ 8%

1 Minute Run For Distance @ 7%

1 Minute Run For Distance @ 6%

1 Minute Run For Distance @ 5%

1 Minute Run For Distance @ 4%

1 Minute Run For Distance @ 3%

1 Minute Run For Distance @ 2%

1 Minute Run For Distance @ 1%

Check Distance

90 Second Walking Recovery

Block 2 - 5.75 Minutes

Goal: Increase Your All Out Pace Each Round

45 Second All Out

45 Second Walking Recovery

45 Second All Out

45 Second Walking Recovery

45 Second All Out

45 Second Walking Recovery

45 Second All Out

90 Second Walking Recovery

Block 3 - 7 Minutes

Goal: Match Or Beat Your Distance From Block 1

Clear Screen

6 Minute Run For Distance

1 Minute All Out

Check Distance, Collapse (Member’s Choice)

Weight Floor Block 1 - 8 Minutes Circuit

6 - 10 X Hammer Curl To Shoulder Press

6 - 10 X Single Dumbbell Sumo Deadlift To Sumo Squat

6 - 10 Total X High Plank Switch Alt Low Row

90 Second Transition To Rower

Rower - 5.75 Minutes

45 Second All Out Row (150 - 250m+)

45 Second Recovery

45 Second All Out Row (150 - 250m+)

45 Second Recovery

45 Second All Out Row (150 - 250m+)

45 Second Recovery

45 Second All Out Row (150 - 250m+)

90 Second Transition To Floor

Weight Floor Block 2 - 7 Minutes Rep & Recover

Round 1:

1 Minute To Do 10 X TRX Bridge Row, Recover Until Time Is Called

1 Minute To Do 10 X Hand Release Push-Up, Recover Until Next Round

Round 2:

1 Minute To Do 12 X TRX Bridge Row, Recover Until Time Is Called

1 Minute To Do 12 X Hand Release Push-Up, Recover Until Next Round

Round 3:

1 Minute To Do 14 X TRX Bridge Row, Recover Until Time Is Called

1 Minute To Do 14 X Hand Release Push-Up, Recover Until Finisher

Finisher: 1 Minute Low Plank