Today's Orange Theory Workout Intel – Friday 8/15/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 8/15/25 2G

Treadmill

Block 1 - 8.5 Minutes

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

90 Second Push (Pw @ 6%+)

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

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

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

45 Second Push (Pw @ 6%+)

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

15 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 13.25 Minutes

Goal: Joggers / Runners Increase Your Pace Each Round, For Power Walkers Increase The Incline By 0.5-1% Each Round

2 Minute Push (Pw @ 5%+)

75 Second Walking Recovery

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

75 Second Walking Recovery

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

75 Second Walking Recovery

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

75 Second Walking Recovery

45 Second All Out (Pw @ 10%+)

75 Second Walking Recovery

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

Weight Floor

Block 1 - 8.5 Minutes

Two Rounds Back To Back:

4 X Mid Band Squat Hold Front Walk

8 X Mid Band Good Morning, Rest

When Done - Back To Back Superset:

6 Each X Single Leg Sit To Stand (Bodyweight)

12 Total X Alt Single Leg Deadlift, Rest

Repeat Until Time Is Called

90 Second Transition To Rower

Rower- 4.5 Minutes

Row & Rest:

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

150m All Out Row, Rest

100m All Out Row, Rest

50m All Out Row, Rest

Bonus: Repeat The 50m All Out Row Until Time Is Called

75 Second To Transition To Floor

Weight Floor

Block 2 - 7.5 Minutes

Two Rounds Back To Back:

6 Each X Low Band High Plank Single Arm Glide

12 Total X Low Band Crunch Hold With Scissors, Rest

When Done - Back To Back Superset:

12 Total X Alt Chest Press

6 Each X Single Arm Reverse Grip Low Row, Rest

Repeat Until Time For Finisher

Finisher:

30 Second Of Bench Tap Squat (Bodyweight) Or

30 Second Of Push-Up