Today's Orange Theory Workout Intel – Wednesday 11/12/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 11/12/25 2G

Treadmill

Block 1 - 2.5 Minutes

1 Minute Push (Pw @ 6%+)

1 Minute Base

30 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 3 Minutes

1 Minute Push (Pw @ 6%+)

90 Second Base

30 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 3.5 Minutes

1 Minute Push (Pw @ 6%+)

2 Minute Base

30 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 4 - 4 Minutes

1 Minute Push (Pw @ 6%+)

2.5 Minute Base

30 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 5 - 4.5 Minutes

1 Minute Push (Pw @ 6%+)

3 Minute Base

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

90 Second To Transition To The Floor

Rower / Weight Floor - 23.5 Minutes

Goal: Make It To The Bonus Round

Part 1 - Back-To-Back:

12 X Goblet Sit To Stand

12 Each X Bench Bird Dog Low Row

12 Total X Decline High Plank Alt Toe Tap, Rest

200m All Out Row (0:30 - 1:00)

12 Total X Alt Step-Out Deadlift

6 Each X Single Leg Shoulder Press

12 Total X Bench Seated Torso Rotation, Rest

200m All Out Row (0:30 - 1:00)

Part 2 - Repeat Block With A 150m All Out Row (0:22 - 0:45)

Part 3 - Repeat Block With A 100m All Out Row (0:15 - 0:30)

Bonus: Repeat Exercises Only As One Block Until Time For Finisher

Finisher: 30 Second To Complete 12 X Bench Tap Squat Jump, Rest When Done