Today's Orange Theory Workout Intel – Friday 11/14/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 11/14/25 2G

Treadmill

Block 1 - 5.5 Minutes

2 Minute Base @ 3% (Power Walkers @ 5%+)

1 Minute Base

1 Minute Push @ 2% (Power Walkers @ 4%+)

1 Minute Base

30 Second All Out (Power Walkers @ 10%+)

2 Minute Walking Recovery, Get To Base When Ready

Block 2 - 6.5 Minutes

2 Minute Base @ 4% (Power Walkers @ 6%+)

90 Second Base

1 Minute Push @ 3% (Power Walkers @ 5%+)

90 Second Base

30 Second All Out @ 2% (Power Walkers @ 10%+)

2 Minute Walking Recovery, Get To Base When Ready

Block 3 - 7.5 Minutes

2 Minute Base @ 5% (Power Walkers @ 7%+)

2 Minute Base

1 Minute Push @ 4% (Power Walkers @ 6%+)

2 Minute Base

Finisher: 30 Second All Out @ 3% (Power Walkers @ 10%+)

90 Seconds To Transition To The Floor

Rower - 5.5 Minutes Circuit

Goal: Match Or Beat Average Watts Each Round

150m All Out Row (0:22 - 0:45), Check & Remember Average Watts

10 Each X Dumbbell Single Arm March In Place

Repeat Until Time Is Called

2 Minute Recovery

Weight Floor - 16 Minutes Circuit Add-On

Round 1:

12 X Dumbbell Arnold Press

Round 2:

12 Total X Two Handed Dumbbell Alt Lateral Shift

12 X Dumbbell Arnold Press

Round 3:

6 Each X Balance Alt Bicep Curl

12 Total X Two Handed Dumbbell Alt Lateral Shift

12 X Dumbbell Arnold Press

Round 4:

6 Each X Single Arm Overhead Reverse Lunge

6 Each X Balance Alt Bicep Curl

12 Total X Two Handed Dumbbell Alt Lateral Shift

12 X Dumbbell Arnold Press

Bonus: Choose Your Favorite Exercises From The Circuit And Repeat Until Time For Finisher:

30 Second Of Arnold Press