Today's Orange Theory Workout Intel – Friday 9/5/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/5/25 2G

Treadmill / Rower - 23 minutes

Set Your Row Monitor To 23 Minute Countdown

Keep Yourself Logged In To The Row And Do Not Log In To Your Treadmill

Do Not Reset Your Rower!

100m All Out Row, 0.1 Mile Run

200m All Out Row, 0.1 Mile Run

300m All Out Row, 0.1 Mile Run

Each Round, Add 100m To The Row, Try To Stay Close To A Push Effort On The Rower

Last Minute Is The Finisher And Is a All-Out Row

Record Your Total Row Distance And Then Collapse (Member’s Choice)

90 Seconds To Transition To Floor

Weight Floor

Block 1 - 8 Minutes Back To Back

10 Total X TRX Alligators

10 X Bench Chest Fly

10 X Seated Lateral Raise

6 Each X Full Lateral Step Up To Knee Raise

90 Second Recovery

Block 2 - 8 Minutes Back-To-Back

10 X TRX High Row

10 Total X Bench Seated Alt Bicep Curl

10 Total X High Plank Pull-Through

6 Each X Goblet Lateral Lunge To Cross-Back Lunge

90 Second Recovery

Block 3 - 4 Minutes Back-To-Back Construct

Core Burn-Out

1 Minute Of Deadbug Press

1 Minute Of Deadbugs

1 Minute Of Alt Deadbug With Press

Finisher: 1 Minute Of Coach's Choice Core Exercise (We Had Low Plank Hold)