Today's Orange Theory Workout Intel – Friday 11/7/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 11/7/25 2G

Treadmill

Block 1 - 7.5 Minutes

Goal: Increase Your Push Intensity On The Second Effort

3 Minute Push (PW @ 4%+)

1 Minute Base

90 Second Push (PW @ 6%+)

1 Minute Base

1 Minute All Out (PW @ 10%+)

75 Second Walking Recovery, Get To Base When Ready

Block 2 - 2.25 Minutes

Goal: Increase Your All Out Effort On The Second Round

1 Minute All Out (PW @ 10%+)

45 Second Walking Recovery

30 Second All Out (PW @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 7.5 Minutes

Goal: Increase Your Push Intensity On The Second Effort

3 Minute Push (PW @ 4%+)

1 Minute Base

90 Second Push (PW @ 6%+)

1 Minute Base

1 Minute All Out (PW @ 10%+)

75 Second Walking Recovery, Get To Base When Ready

Block 4 - 2.25 Minutes

Goal: Increase Your All Out Effort On The Second Round

1 Minute All Out (PW @ 10%+)

45 Second Walking Recovery

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

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 7.5 Minutes

Back-To-Back Superset:

8 X Bosu Bridge Hold With Chest Fly (Feet On Bosu)

8 Each X Bridge Hold With Cross-Body Tricep Extension (Feet On Bosu), Rest

200m All Out Row (0:30 - 1:00)

Repeat Until Time Is Called

75 Second Recovery

Block 2 - 2.25 Minutes Work & Rest

Goal: Count Reps In The First Set Of Burpees And Then Match Or Beat Half Of Those Reps In The Second

1 Minute Of Bosu Burpee, Count & Remember Reps

45 Second Recovery

30 Second Of Bosu Burpee, Count & Check Reps

90 Second Recovery

Block 3 - 7.5 Minutes

Back-To-Back Superset:

8 Each X Bosu Half Kneeling Single Arm Low Row

8 X Bosu Kneeling Bicep Curl, Rest

200m All Out Row (0:30 - 1:00)

Repeat Until Time Is Called

75 Second Recovery

Block 4 - 2.25 Minutes Work & Rest

Goal: Count Reps In The First Set Of Burpees And Then Match Or Beat Half Of Those Reps In The Second

1 Minute Of Bosu Burpee With Shoulder Press, Count & Remember Reps

45 Second Recovery

Finisher: 30 Second Of Bosu Burpee With Shoulder Press, Count & Check Reps