Today's Orange Theory Workout Intel – Thursday 7/3/25

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 7/3/25

Treadmill

Block 1 - 8.25 Minutes

2 Minute Push

1 Minute Base

2 Minute Push

1 Minute All Out

30 Second Walking Recovery

45 Second All Out

30 Second Walking Recovery

30 Second All Out

90 Second Walking Recovery

Block 2 - 6.25 Minutes

Goal: Maintain Your Push Pace And Increase Your All Outs

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute All Out

30 Second Walking Recovery

45 Second All Out

30 Second Walking Recovery

30 Second All Out

90 Second Walking Recovery

Block 3 - 5.25 Minutes

Goal: Maintain Your Push Pace And Increase Your All Outs

30 Second Push

1 Minute Base

30 Second Push

1 Minute All Out

30 Second Walking Recovery

45 Second All Out

30 Second Walking Recovery

30 Second All Out

Rower / Weight Floor

Block 1 - 8.25 Minutes

Buy-In: 2 Minute Push Row @ 26 Strokes / Minute, Check & Remember Distance (Once Only)

Circuit:

8 Total X Alt Sumo Deadlift

12 Total X Alt Bicycle Press

8 Each X High Plank Single Arm Low Row

90 Second Recovery

Block 2 - 6.25 Minutes

Goal: Match Or Beat Half Your Distance From Block 1

Buy-In: 1 Minute Push Row @ 24 Strokes / Minute, Check & Remember Distance (Once Only)

Circuit:

8 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive

8 X Pullover

90 Second Recovery

Block 3 - 6.25 Minutes

Goal: Match Or Beat Half Your Distance From Block 1

Buy-In: 30 Second Push Row @ 22 Strokes / Minute, Check Distance (Once Only)

Work & Rest:

8 Total X Goblet Alt Transverse Squat, Rest

Repeat Until Finisher: Keep Working For 30 Seconds Of Your Goblet Alt Transverse Squat