Today's Orange Theory Workout Intel – Monday 12/22/25

OTFinsider.com Today's Orange Theory Workout Intel – Monday 12/22/25

Treadmill - 23.5 Minutes

Goal: Increase Your Push Pace On The Second Effort Of Each Round

Round 1:

2 Minute Push (Pw @ 5%+)

1 Minute Base

2 Minute Push (Pw @ 5%+)

90 Second Base

Round 2:

90 Second Push (Pw @ 6%+)

1 Minute Base

90 Second Push (Pw @ 6%+)

90 Second Base

Round 3:

1 Minute Push (Pw @ 6%+)

1 Minute Base

1 Minute Push (Pw @ 6%+)

90 Second Base

Round 4:

45 Second Push (Pw @ 8%+)

1 Minute Base

45 Second Push (Pw @ 8%+)

90 Second Base

Round 5:

30 Second Push (Pw @ 8%+)

1 Minute Base

30 Push (Pw @ 8%+)

Finisher: 1 Minute All Out (Pw @ 10%+)

90 Second Transition To The Floor

Rower / Weight Floor

Block 1 - 10.5 Minutes

Back-To-Back:

10 Total X Bosu Alt Forward Lunge (Front Foot On Bosu)

10 Total X Alt Lunge Jump With Hop, Rest

10 X Bosu Kneeling Front Raise

15 Stroke Push Row (120 - 180m+), Check & Remember Distance

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 11.5 Minutes

Back-To-Back:

10 X Bosu Bridge (Feet On Bosu)

10 X Skier Swing, Rest

10 X Bosu Kneeling Neutral Grip Lateral Raise

10 Stroke Push Row (80 - 120m+), Check & Remember Distance

Repeat Until Finisher:

30 Second Of Skier Swing

30 Second Of Alt Lunge Jump With Hop