Today's Orange Theory Workout Intel – Saturday 9/6/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 9/6/25 2G

Treadmill

Block 1 - 7 Minutes

1 Minute Base

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

1 Minute Push (Pw @ 6%+)

1 Minute Push To All Out (Pw @ 6 - 10%)

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 - 7.5 Minutes

6 Minute Tread For Distance @ 10%, Decrease Incline By 1 - 2% Every Minute

30 Second All Out (Pw @ 10%+)

30 Second Walking Recovery

30 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 6.25 Minutes

30 Second Base

30 Second Base To Push (Pw @ 1 - 6%)

30 Second Push (Pw @ 6%+)

30 Second Push To All Out (Pw @ 6 - 10%)

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

30 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

30 Second All Out (Pw @ 10%+)

30 Second Walking Recovery

Finisher: 30 Second All Out (Pw @ 10%+)

90 Second Transition To Floor

Rower / Weight Floor

Block 1 - 7 Minutes

Buy-In: 250m Push Row, Check & Remember Time (Just Once)

Circuit:

12 Total X Alt Lateral Lunge

12 Each X Bench High Plank Single Arm Reverse Fly

12 X TRX Rollout

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 7.5 Minutes

Buy-In: 250m Push Row (22 Strokes / Minute), Check & Remember Time (Just Once)

Circuit:

6 - 10 Total X Goblet Alt Forward Lunge With Torso Rotation

6 - 10 X Reverse Fly

6 Each X TRX Two Handed Hip Drop

Repeat Until Time Is Called

90 Second Recovery

Block 3 - 6.25 Minutes

Buy-In: 250m All Out Row (0:37 - 1:15), Check Time (Just Once)

Circuit:

4 - 8 X Clean

10 Total X Bench Lateral Hop Over

10 Total X TRX Low Plank With Alt Knee Raise

Repeat Until Time For Finisher

Finisher:

30 Second Of Clean Or

30 Second Of Bench Lateral Hop Over