Today's Orange Theory Workout Intel – Friday 10/24/25 3G Hell Week #1 Havoc’s Switch

OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/24/25 3G Hell Week #1 Havoc’s Switch

Treadmill

Block 1 - 7.5 Minutes

Clear Screen

3 Minute Run For Distance

Check & Remember Distance

90 Second Walking Recovery

Clear Screen

3 Minute Run For Distance, Increase Intensity For Last Minute

Check Distance

2 Minute To Transition To The Rower

Rower

Block 1 - 7 Minutes

Clear Screen

3 Minute Row For Distance

Check & Remember Distance

90 Second Recovery Row

Clear Screen

3 Minute Row For Distance, Increase Intensity For Last Minute

Check Distance

2 Minute To Transition To The Floor

Weight Floor

Block 1 - 7.5 Minutes

Work & Rest :

8 Each X Lateral Lunge, Rest

12 X Squat, Rest

12 X Shoulder Press

Repeat Until Time For Buy-Out

Buy-Out:

30 Second Each Lateral Lunge To Single Arm Squat To Press

2 Minute To Transition To The Treadmill, Get To Base When Ready

Treadmill - Block 2 - 1.5 Minutes

30 Second Push (Pw @ 8%+)

30 Second Push To All Out (Pw @ 8 - 10%)

30 Second All Out (Pw @ 10%+)

30 Second To Transition To Rower, Get To Base When Ready

Rower - Block 2 - 1.5 Minutes

30 Second Push Row

30 Second Push To All Out Row

30 Second All Out Row

30 Second To Transition To Floor

Weight Floor - Block 2 - 1.5 Minutes

30 Second Speed Skaters

30 Second Squat Jumps

30 Second Alt Single Arm Neutral Grip Push Press

30 Second To Transition To Treadmill, Get To Base When Ready

Treadmill - Block 3 - 1.5 Minutes

30 Second Push (Pw @ 8%+)

30 Second Push To All Out (Pw @ 8 - 10%)

30 Second All Out (Pw @ 10%+)

30 Second To Transition To Rower, Get To Base When Ready

Rower - Block 3 - 1.5 Minutes

30 Second Push Row

30 Second Push To All Out Row

30 Second All Out Row

30 Second To Transition To Floor

Weight Floor - Block 3 - 1.5 Minutes

30 Second Speed Skaters

30 Second Squat Jumps

30 Second Alt Single Arm Neutral Grip Push Press

30 Second To Transition To Treadmill, Get To Base When Ready

Treadmill - Block 4 - 1.5 Minutes

30 Second Push (Pw @ 8%+)

30 Second Push To All Out (Pw @ 8 - 10%)

30 Second All Out (Pw @ 10%+)

30 Second To Transition To Rower, Get To Base When Ready

Rower - Block 4 - 1.5 Minutes

30 Second Push Row

30 Second Push To All Out Row

30 Second All Out Row

30 Second To Transition To Floor

Weight Floor - Block 4 - 1.5 Minutes

30 Second Speed Skaters

30 Second Squat Jumps

Finisher: 30 Second Alt Single Arm Neutral Grip Push Press