Today's Orange Theory Workout Intel – Monday 11/3/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/3/25 2G

Treadmill / Rower - 23.5 Minutes 

Goal: Match Or Beat Your Row Time Each Round

Round 1:

0.2 Mile Run (PW 160m / 0.1 Miles)

0.2 Mile Run @ 4% (PW 160m / 0.1 Miles @ 4%+)

200m Base Row

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

Check & Remember Row Time

Round 2:

0.2 Mile Run (PW 160m / 0.1 Miles)

0.2 Mile Run @ 3% (PW 160m / 0.1 Miles @ 3%+)

200m Base Row

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

Check & Remember Row Time

Round 3:

0.2 Mile Run (PW 160m / 0.1 Miles)

0.2 Mile Run @ 2% (PW 160m / 0.1 Miles @ 2%+)

200m Base Row

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

Check & Remember Row Time

Bonus:

0.4 Mile Run (PW 320m / 0.2 Miles)

200m Base Row

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

Check & Remember Row Time

Repeat Until Time For The Finisher

Finisher: 1 Minute All Out Run (PW @ 10%+) Or 1 Minute All Out Row (200 - 300m+)

90 Second To Transition To The Floor

Weight Floor

Block 1 - 5 Minutes Circuit 

8 Each X TRX Cross-Back Lunge

8 X TRX Squat To Y-Raise

8 X TRX Tricep Extension

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 5 Minutes Rep & Recover 

Round 1 - 0:00 - 1:00:

8 X High Pull

When Done: Recover Until Next Round Begins

Round 2 - 1:00 - 2:00:

8 X Hip Hinge Swing

When Done: Recover Until Next Round Begins

Round 3 - 2:00 - 3:00:

8 X High Pull

When Done: Recover Until Next Round Begins

Round 4 - 3:00 - 4:00:

8 X Hip Hinge Swing

When Done: Recover Until Buy-Out

Buy-Out Construct - 4:00 - 5:00:

1 Minute Of High Pull With Power

90 Second Recovery

Block 3 - 5 Minutes Rep & Recover 

Round 1 - 0:00 - 1:00:

8 X Clean

When Done: Recover Until Next Round Begins

Round 2 - 1:00 - 2:00:

8 X Neutral Grip Push Press

When Done: Recover Until Next Round Begins

Round 3 - 2:00 - 3:00:

8 X Clean

When Done: Recover Until Next Round Begins

Round 4 - 3:00 - 4:00:

8 X Neutral Grip Push Press

When Done: Recover Until Buy-Out

Buy-Out Construct - 4:00 - 5:00:

1 Minute Of Clean To Neutral Grip Push Press

90 Second Recovery

Block 4 - 4 Minutes Work & Rest 

1 Minute Of Burpee

30 Second Recovery

1 Minute Of Alt 90 Degree Pop Squat

30 Second Recovery

Finisher: 1 Minute Of High Plank Pop To Alt 90 Degree Pop Squat