Today's Orange Theory Workout Intel – Saturday 6/07/25

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 6/07/25

Treadmill- 14 Minutes

2 Minute Tread @ 1%

2 Minute Tread @ 2%

2 Minute Tread @ 3%

2 Minute Tread @ 4%

1 Minute Tread @ 5%

1 Minute Tread @ 4%

1 Minute Tread @ 3%

1 Minute Tread @ 2%

90 Second Tread @ 1%

30 Second All Out @ 1%

Rower - 14 Minutes

Goal: Row For Distance, If Caught At A Checkpoint Then You Are Repeating 5 Each Side X Medicine Ball Halo And A 200m Row

Reset Row Monitor

Checkpoint 1 - 2 Minutes: Reach 400m

Checkpoint 2 - 4 Minutes: Reach 850m

Checkpoint 3 - 6 Minutes: Reach 1350m

Checkpoint 4 - 8 Minutes: Reach 1900m

Checkpoint 5 - 9 Minutes: Reach 2200m

Checkpoint 6 - 10 Minutes: Reach 2500m

Checkpoint 7 - 11 Minutes: Reach 2850m

Checkpoint 8 - 12 Minutes: Reach 3200m

Bonus: Row For Time

Finisher: 30 Second All Out Row

Weight Floor - 14 Minutes Work & Rest

12 Total X Alt Pivot To Single Arm Neutral Grip Shoulder Press Rest

6 Each X Split Stance Reverse Fly, Rest

12 Each X Pulsing Split Squat, Rest

12 Total X High Plank Alt Dumbbell Tap, Rest

12 Total X Alt Superhero

Finisher: 30 Second Of Alt Pivot To Single Arm Neutral Grip Shoulder Press