Today's Orange Theory Workout Intel – Sunday 5/11/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 5/11/25 2G

Treadmill - Block 1 - 9 Minutes

Goal: Maintain Your Push Pace As The Inclines Increase

1 Minute Push

1 Minute Base

1 Minute Push @ 1.5%

1 Minute Base

1 Minute Push @ 2%

1 Minute Base

1 Minute Push @ 2.5%

1 Minute Base

1 Minute Push @ 3%

90 Second Recovery, Transition To Rower

Rower Block - 2.5 Minutes

1 Minute All Out Row

30 Second Recovery

1 Minute All Out Row

90 Second Recovery, Transition To Treadmill

Treadmill Block 2 - 9 Minutes

Goal: Increase Your Push Pace Each Round

1 Minute Push @ 3%

1 Minute Base

1 Minute Push @ 2.5%

1 Minute Base

1 Minute Push @ 2%

1 Minute Base

1 Minute Push @ 1.5%

1 Minute Base

Finisher: 1 Minute All Out

Weight Floor

Block 1 - 9 Minutes Back To Back Superset

12 Each X Half Kneeling (On Bosu) Single Arm Low Row

12 X Bridge Hold (Back On Bosu) With Dumbbell Close Grip Chest Press

12 X Bosu Back Extension, Rest

90 Second Recovery

Block 2 - 2.5 Minutes

1 Minute Of Bosu Burpee, Count & Remember Reps

30 Second Recovery

1 Minute Of Bosu Burpee, Count & Check Reps

90 Second Recovery

Block 3 - 9 Minutes Back To Back Superset

12 Total X Goblet Alt Transverse Squat

12 x two handled single dumbbell deadlift

6 each x kneeling (on bosu) hip thrust with low to high chop, rest

Repeat until finisher: 1 minute of bosu burpee with shoulder press