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

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

Treadmill

Block 1 - 7 Minutes

1 Minute Push (Pw @ 6%+)

1 Minute Base

1 Minute Push (Pw @ 6%+)

1 Minute Base

1 Minute Push (Pw @ 6%+)

1 Minute Base

1 Minute Push (Pw @ 6%+)

2 Minute Walking Recovery, Get To Base When Ready

Block 2 - 14 Minutes

Goal: Choose Your Own Speed And Complete The Distance As Quick As Possible

Clear Screen

Option A - Prep:

Joggers / Runners: 1.6km (1 Miles) Tread @ 8%, Every 400m (0.25 Miles) Reduce Incline By 2%

Power Walkers: 0.8km (0.5 Miles) Tread @ 12%, Every 400m (0.25 Miles) Reduce Incline By 2%

Check Time And Then Collapse (Member’s Choice), Walking Recovery Until Ready To Tread For Distance Until Finisher: 30 Second All Out (Pw 10%+)

When Done, Walking Recovery Or Tread Until Finisher: 30 Second All Out

Option B:

Joggers / Runners: 1.6km (1 Miles) Tread @ 4%, Every 400m (0.25 Miles) Reduce Incline By 1%

Power Walkers: 0.8km (0.5 Miles) Tread @ 8%, Every 400m (0.125 Miles) Reduce Incline By 2%

Check Time

When Done, Walking Recovery Until Ready To Tread For Distance Until Finisher: 30 Second All Out (Pw 10%+)

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 7 Minutes

Back To Back Superset:

8 X TRX Rotational Chest Press

8 X TRX Rotational Low Row, Rest

Back To Back Superset:

8 Total X Goblet Alt Step Down Toe Tap

8 Total X Alt Full Step-Up

2 Minute Recovery

Block 2 - 14 Minutes Back To Back

Weight Choice (Use The Same Weight For All Exercises Except For The Pushups):

Grey: 10 Pounds

Blue: 12 Pounds

Green: 15 Pounds

Orange: 20 Pounds

Red: 25 Pounds

Hell Red: 30 Pounds

Back To Back:

10 X Dumbbell Burpee

10 X Hand Release Pushup

10 X Dumbbell Bench Tap Squat

10 X Seated Hammer Curl To Neutral Grip Shoulder Press

10 Total X Front Loaded Alt Reverse Lunge

300m Push Row, Rest

Repeat Until Time For Finisher

Finisher: 30 Second Increased Intensity On The Station You Are On