Today's Orange Theory Workout Intel – Sunday 3/9/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 3/9/25 2G

Treadmill

Block 1 - 8 Minutes

Clear Screen

Goal: Choose A Strategy - Hit And Hold, Increase Pace, Alternate Between Base And Push To Maximize Your Distance

8 Minute Tread For Distance

Check Distance

90 Second To Transition To Rower

Rower - 3.5 Minutes

Goal In Each Round:

Green: 100m

Orange: 150m

Red: 200m

Three Rounds:

1 Minute To Hit Your Goal Distance, Rack & Recover Once You Achieved It

Buy-Out: 30 Second All Out Row

90 Second To Transition To Treadmill

Tread Block 2 - 8.5 Minutes

Goal: Match Or Beat Your Distance From Block 1

Clear Screen

2 Minute Push

30 Second All Out

30 Second Walking Recovery

90 Second Push

30 Second All Out

30 Second Walking Recovery

1 Minute Push

30 Second All Out

30 Second Walking Recovery

30 Second Push

30 Second All Out

Weight Floor

Block 1 - 8 Minutes Work & Rest

6 - 10 X Pullover, Rest

6 - 10 X Sit Up To Stand, Rest

6 - 10 Total X Goblet Alt Lateral Shift, Rest

90 Second Recovery

Block 2 - 3.5 Minutes Back To Back

Member’s Choice - Lower Body Or Core

Lower Body:

30 Second Of Mid Band Squat To Alt Leg Lift

30 Second Of Mid Band Squat Hold Front Walk

30 Second Of Mid Band Squat To Alt Leg Lift

30 Second Of Mid Band Squat Hold Front Walk

30 Second Of Mid Band Squat To Alt Leg Lift

30 Second Of Mid Band Squat Hold Front Walk

Buy-Out:

30 Second Of Mid Band Crunch Squat To Alt Leg Lift Or

30 Second Of Mid Band Squat Hold Front Walk

Core:

30 Second Of Mid Band Crunch Hold With In And Outs

30 Second Of Mid Band Crunch Hold With Alt Heel Taps

30 Second Of Mid Band Crunch Hold With In And Outs

30 Second Of Mid Band Crunch Hold With Alt Heel Taps

30 Second Of Mid Band Crunch Hold With In And Outs

30 Second Of Mid Band Crunch Hold With Alt Heel Taps

Buy-Out:

30 Second Of Mid Band Crunch Hold With In And Outs Or

30 Second Of Mid Band Crunch Hold With Alt Heel Taps

90 Second Recovery

Block 3 - 8.5 Minutes Back To Back Unilateral

Complete Left Side First And Then Right Side:

6 X Single Arm Shoulder Press

10 X Single Arm Split Squat

6 X Single Arm Low Row

10 X Single Arm Deadlift, Rest

Repeat Until Finisher:

30 Second Of Sit Up To Stand