Today's Orange Theory Workout Intel – Monday 12/29/25

OTFinsider.com Today's Orange Theory Workout Intel – Monday 12/29/25

Treadmill / Rower

Block 1 - 14 Minutes

Goal: Match Your 1 Minute Tread Distance Each Round

Round 1:

50 M Row

8 Total X Squat With Alt Floor Tap

Clear Treadmill Screen

1 Minute Tread For Distance

Check & Remember Distance

Walking Recovery Until Ready To Begin Next Round

Round 2:

100 M Row

8 Total X Squat With Alt Floor Tap

Clear Treadmill Screen

1 Minute Tread For Distance

Check & Remember Distance

Walking Recovery Until Ready To Begin Next Round

Round 3:

150 M Row

8 Total X Squat With Alt Floor Tap

Clear Treadmill Screen

1 Minute Tread For Distance

Check & Remember Distance

Walking Recovery Until Ready To Begin Next Round

Round 4:

200 M Row

8 Total X Squat With Alt Floor Tap

Clear Treadmill Screen

1 Minute Tread For Distance

Check & Remember Distance

Walking Recovery Until Ready To Begin Next Round

Round 5:

250 M Row

8 Total X Squat With Alt Floor Tap

Clear Treadmill Screen

1 Minute Tread For Distance

Check & Remember Distance

Walking Recovery Until Ready To Begin The Bonus Round

Bonus: Tread Or Row Until Time Is Called

2 Minute Walking Recovery, Get To Base When Ready

Block 2 - 7.25 Minutes

Goal: Maintain Your All Out Paces

45 Second All Out (Pw 10%+)

30 Second Walking Recovery

45 Second All Out (Pw 10%+)

45 Second Walking Recovery

45 Second All Out (Pw 10%+)

1 Minute Walking Recovery

45 Second All Out (Pw 10%+)

75 Second Walking Recovery

Finisher: 45 Second All Out (Pw 10%+)

90 Second To Transition To The Floor

Weight Floor

Block 1 - 18 Minutes Circuit:Add-On

Round 1:

6 Each X Goblet Reverse Lunge With Torso Rotation To Full Step-Up

12 X Seated Bicep Curl To Stand

Round 2:

6 Each X Goblet Reverse Lunge With Torso Rotation To Full Step-Up

12 X Seated Bicep Curl To Stand

12 X Seated Arnold Press

Round 3:

6 Each X Goblet Reverse Lunge With Torso Rotation To Full Step-Up

12 X Seated Bicep Curl To Stand

12 X Seated Arnold Press

12 X Deadlift

Bonus: Repeat Your Favorite Exercises Until Time Is Called

45 Second Recovery And Get Your Mini Bands On(!!)

Block 2 - 4.5 Minutes Circuit

10 Total X Mid Band Low Plank Alt Toe Tap

10 X Mid Band Seated Knee Tuck

10 Each X Mid Band Low Side Plank Leg Lift

Repeat Until Time For Finisher: 45 Second Of Mid Band Alt Step-Out Squat