Today's Orange Theory Workout Intel – Friday 6/20/25

OTFInsider.com Today's Orange Theory Workout Intel – Friday 6/20/25

Treadmill / Weight Floor Block 1 - 13 minutes

Buy-in: 800m / 0.5 mile (PW half distance, bike 2km, strider 1.5km) tread for distance (once only)

Circuit:

5 each x TRX single arm squat reach with rotation to row

10 x hip hinge swing

10 x high plank knee tuck

3 minute to transition to rower

Rower / Treadmill  - 13 minutes

Set row monitor to 2000m count down

2000m row

Check time, collapse (member’s choice)

Repeat until time is called:

160m / 0.1 mile tread

30 second WR

~90 second recovery

Treadmill - 7 minutes

30 second push

90 second base

30 second push

90 second base

30 second push

90 second base

1 minute ALL OUT

3 minute to transition to floor

Weight Floor - 7 minutes circuit

10 x TRX chest press

10 total x alt lateral lunge

10 x clean to neutral grip push press

Repeat until finisher:

1 minute of TRX chest press OR

1 minute of alt lateral lunge OR

1 minute of clean to neutral grip push press