Today's Orange Theory Workout Intel – Friday 10/3/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/3/25 2G

Treadmill

Block 1 - 16.75 Minutes

2.5 Minute Base

2 Minute Base To Push (Pw @ 1 - 5%)

90 Second Push (Pw @ 6%+)

1 Minute Push To All Out (Pw @ 6 - 10%)

2 Minute Base

90 Second Base To Push (Pw @ 1 - 5%)

75 Second Push (Pw @ 6%+)

45 Second Push To All Out (Pw @ 6 - 10%)

90 Second Base

75 Second Base To Push (Pw @ 1 - 5%)

1 Minute Push (Pw @ 6%+)

30 Second Push To All Out (Pw @ 6 - 10%)

2 Minute Walking Recovery, Get To Base When Ready

Block 2 - 4.75 Minutes

30 Second Base

1 Minute All Out (Pw @ 10%+)

30 Second Walking Recovery

30 Second Base

45 Second All Out (Pw @ 10%+)

30 Second Walking Recovery

30 Second Base

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

90 Second To Transition To The Floor

Weight Floor

Block 1 - 16.75 Minutes

Circuit - Load & Xplode:

6 Each X Single Arm Chest Press

6 X Chest Press

4 - 8 Total X Alt Pivoting Uppercut With Power

Circuit - Load & Xplode:

6 Total X Alt Single Leg Deadlift

6 X Deadlift

4 - 8 X Hip Hinge Swing

20 Stroke Row @ 22 - 24 Strokes / Minute, Check & Remember Distance

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 4.75 Minutes Work & Rest

Coach-Led Reactive Drills:

“Up” - Alt Full Step-Up

“Down” - Push-Ups

“Forward” - Broad Jump To Shuffle

“Side” - Speed Skaters

Round 1 - 0:00 - 1:30:

Fast Feet Until Coach Calls Either “Up” Or “Down”

Coach Will Tell You When To Go Back To Fast Feet

30 Second Rest

Round 2 - 2:00 - 3:15:

Fast Feet Until Coach Calls Either “Side” Or “Forward”

Coach Will Tell You When To Go Back To Fast Feet

30 Second Rest

Round 3 - 3:45 - 4.75:

Fast Feet Until Coach Calls Either “Up”, “Down”, “Side” Or “Forward”

Coach Will Tell You When To Go Back To Fast Feet