Today's Orange Theory Workout Intel – Wednesday 11/19/25 2G
OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 11/19/25 2G
Repeat of 11/3/25 2G
Treadmill / Rower - 23.5 Minutes
Goal: Match Or Beat Your Row Time Each Round
Round 1:
0.2 Mile Run (PW 160m / 0.1 Miles)
0.2 Mile Run @ 4% (PW 160m / 0.1 Miles @ 4%+)
200m Base Row
200m All Out Row (0:30 - 1:00)
Check & Remember Row Time
Round 2:
0.2 Mile Run (PW 160m / 0.1 Miles)
0.2 Mile Run @ 3% (PW 160m / 0.1 Miles @ 3%+)
200m Base Row
200m All Out Row (0:30 - 1:00)
Check & Remember Row Time
Round 3:
0.2 Mile Run (PW 160m / 0.1 Miles)
0.2 Mile Run @ 2% (PW 160m / 0.1 Miles @ 2%+)
200m Base Row
200m All Out Row (0:30 - 1:00)
Check & Remember Row Time
Bonus:
0.4 Mile Run (PW 320m / 0.2 Miles)
200m Base Row
200m All Out Row (0:30 - 1:00)
Check & Remember Row Time
Repeat Until Time For The Finisher
Finisher: 1 Minute All Out Run (PW @ 10%+) Or 1 Minute All Out Row (200 - 300m+)
90 Second To Transition To The Floor
Weight Floor
Block 1 - 5 Minutes Circuit
8 Each X TRX Cross-Back Lunge
8 X TRX Squat To Y-Raise
8 X TRX Tricep Extension
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 5 Minutes Rep & Recover
Round 1 - 0:00 - 1:00:
8 X High Pull
When Done: Recover Until Next Round Begins
Round 2 - 1:00 - 2:00:
8 X Hip Hinge Swing
When Done: Recover Until Next Round Begins
Round 3 - 2:00 - 3:00:
8 X High Pull
When Done: Recover Until Next Round Begins
Round 4 - 3:00 - 4:00:
8 X Hip Hinge Swing
When Done: Recover Until Buy-Out
Buy-Out Construct - 4:00 - 5:00:
1 Minute Of High Pull With Power
90 Second Recovery
Block 3 - 5 Minutes Rep & Recover
Round 1 - 0:00 - 1:00:
8 X Clean
When Done: Recover Until Next Round Begins
Round 2 - 1:00 - 2:00:
8 X Neutral Grip Push Press
When Done: Recover Until Next Round Begins
Round 3 - 2:00 - 3:00:
8 X Clean
When Done: Recover Until Next Round Begins
Round 4 - 3:00 - 4:00:
8 X Neutral Grip Push Press
When Done: Recover Until Buy-Out
Buy-Out Construct - 4:00 - 5:00:
1 Minute Of Clean To Neutral Grip Push Press
90 Second Recovery
Block 4 - 4 Minutes Work & Rest
1 Minute Of Burpee
30 Second Recovery
1 Minute Of Alt 90 Degree Pop Squat
30 Second Recovery
Finisher: 1 Minute Of High Plank Pop To Alt 90 Degree Pop Squat
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