Today's Orange Theory Workout Intel – Friday 6/13/25
- OTF Insider
- Jun 12
- 1 min read
OTFInsider.com Today's Orange Theory Workout Intel – Friday 6/13/25
Treadmill
Block 1 - 7.25 Minutes
90 Second Push
30 Second All Out
1 Minute Walking Recovery
45 Second Push
45 Second All Out
1 Minute Walking Recovery
30 Second Push
1 Minute All Out
90 Second Walking Recovery
Block 2 - 14.5 Minutes
1 Minute All Out
75 Second Walking Recovery
1 Minute All Out
75 Second Walking Recovery
1 Minute All Out
75 Second Walking Recovery
1 Minute All Out
75 Second Walking Recovery
1 Minute All Out
75 Second Walking Recovery
1 Minute All Out
75 Second Walking Recovery
Finisher: 1 Minute All Out
Rower - 7.25 Minutes
1000m Row @ 22 - 26 Strokes / Minute (Once Only)
Repeat Until Time Is Called - Work & Rest:
5 Each X Y-Bell Squat To Upwards Rotation
10 Total X Y-Bell Overhead Alt March In Place
90 Second Recovery
Weight Floor - 14.5 Minutes Work & Rest
12 X Front Loaded Single Arm Split Squat (L), Rest
12 X Front Loaded Single Arm Split Squat (R), Rest
12 X High Row To Low Row, Rest
12 Total X Hollow Hold Alt Close Grip Chest Press, Rest
12 X Bridge Hold With Tricep Extension, Rest
Repeat Until Finisher:
30 Second Each Of Front Loaded Single Arm Split Squat Or
1 Minute Of High Row To Low Row
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