OTFInsider.com Today's Orange Theory Workout Intel – Sunday 3/2/25 2G
Treadmill
Tread Block 1 - 9.5 Minutes
Goal: Maintain Your Push And Base Pace
2 Minute Push (Pw 6%+)
1 Minute Base
2 Minute Push (Pw 6%+)
1 Minute Base
2 Minute Push (Pw 6%+)
1 Minute Base
30 Second All Out (Pw 10%+)
90 Second Walking Recovery
Block 2 - 6.5 Minutes
Goal: Maintain Your Base Pace
1 Minute Base @ 6% (Pw 8%+)
1 Minute Base
1 Minute Base @ 6% (Pw 8%+)
1 Minute Base
1 Minute Base @ 6% (Pw 8%+)
1 Minute Base
30 Second All Out (Pw 10%+)
90 Second Walking Recovery
Block 3 - 3.75 Minutes
Goal: Increase Your All Out Pace
45 Second All Out (Pw 10%+)
45 Second Walking Recovery
45 Second All Out (Pw 10%+)
45 Second Walking Recovery
45 Second All Out (Pw 10%+)
Rower / Weight Floor
Block 1 - 9.5 Minutes Circuit
8 Total X Alt Reverse Lunge To 2 X Calf Raise
8 X Chest Fly To 2 X Close Grip Chest Press
300m Push Row
90 Second Recovery
Block 2 - 6.5 Minutes Circuit Unilateral
8 Each X Single Arm Neutral Grip Step Down
8 Each X Split Stance Single Arm High Row
90 Second Recovery
Block 3 - 3.75 Minutes Circuit
45 Second Of Full Burpee To Bench Hop Over (Check Reps)
45 Second Recovery
45 Second Of Full Burpee To Bench Hop Over (Check Reps)
45 Second Recovery
Finisher: 45 Second Of Full Burpee To Bench Hop Over (Check Reps)
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