Today's Orange Theory Workout Intel – Saturday 6/14/25 2G Capture the Flag

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 6/14/25 2G Capture the Flag

Repeat of 10/1/24 2G

Treadmill

Block 1 - 10 Minutes

2 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

2 Minute Push

1 Minute Base

1 Minute All Out

Weight Floor

Block 1 - 10 Minutes Circuit

Four Rounds:

12 / 10 / 8 / 6 X Trx Squat To High Row

12 / 10 / 8 / 6 X Kneeling Bicep Curl

12 / 10 / 8 / 6 Total X Low Plank Alt Wide Knee Drive

12 / 10 / 8 / 6 X Back Extension To Lat Pulldown

Bonus: Repeat All Exercises At 6 Reps

Run / Row Block - 23 Minutes - Do Not Reset Row Monitor

Goal Distances For The Rower:

Green: 3000m

Orange: 4000m

Red: 5000m+

Exercises:

12 X Medicine Ball Squat To Press

12 Total X Medicine Ball Lateral Lunge

12 X Double Crunch

Tread Distance 1: 0.2 Miles

Tread Distance 2: 0.15 Miles

Tread Distance 3: 0.1 Miles

For The Run / Row:

Partner A Rows While Partner B Does Exercises And Tread 1

Partner B Swaps With Partner A Who Does Exercises And Tread 1 While Partner B Rows

Partner A Swaps With Partner B Who Does Exercises And Tread 2 While Partner A Rows

Partner B Swaps With Partner A Who Does Exercises And Tread 2 While Partner B Rows

Repeat Until Time:

Partner A Swaps With Partner B Who Does Exercises And Tread 3 While Partner A Rows

Partner B Swaps With Partner A Who Does Exercises And Tread 3 While Partner B Rows

Finisher: 30 Second All Out Row For The Partner Left On Rower, Other Partner Is Doing A Squat Hold While Cheering On Their Partner