Today's Orange Theory Workout Intel – Saturday 3/22/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 3/22/25 2G

Treadmill / Rower - 23.5 Minutes

Goal: Increase Intensity As The Distances Get Shorter

Part 1 - 10 Minutes:

2 Rounds Of 320m / 0.2 Miles Push To All out (Pw 160m / 0.1 Miles @ 6 - 10%), Walking recovery Until Ready For Next Round

2 Rounds Of 200m All out Row (0:30 - 1:00), Rest

Bonus: Tread Until Ready For Part 2

Part 2 - 8 Minutes:

2 Rounds Of 240m / 0.15 Miles Push To All out (Pw 120m / 0.075 Miles @ 7 - 10%), Walking recovery Until Ready For Next Round

2 Rounds Of 150m All out Row (0:22 - 0:45), Rest

Bonus: Tread Until Ready For Part 2

Part 3 - 5.5 Minutes:

2 Rounds Of 160m / 0.1 Miles Push To All out (Pw 80m / 0.05 Miles @ 8 - 10%), Walking recovery Until Ready For Next Round

2 Rounds Of 100m All out Row (0:30 - 1:00), Rest

Bonus: Tread Until Finisher - 30 Sec All out (Pw @ 10%+)

Weight Floor

Block 1 - 19 Minutes

3 Rounds Back To Back - Strong & Stable:

12 X Squat

12 Each X Forward Lunge (Front Foot On Bosu), Rest

3 Rounds Back To Back - Strong & Stable:

12 X Hammer Curl To Neutral Grip Shoulder Press

12 X Kneeling (On Bosu) Front Raise, Rest

3 Rounds Back To Back - Strong & Stable:

12 X Double Crunch

12 Total X High Plank Alt Pull Through, Rest

Bonus: Repeat All Exercises As A Single Block

90 Sec Recovery

Block 2 - 3 Minutes Coach’s Choice Core Blast

Bicycle Crunch (Bosu)

Core Exercise