Today's Orange Theory Workout Intel – Monday 7/21/25 3G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 7/21/25 3G

Treadmill

Block 1 - 6 Minutes

2 Minute Push (Pw @ 5%+)

2 Minute Base

2 Minute Push To All Out (Pw 5 - 10%)

90 Second Walking Recovery

Block 2 - 15.5 Minutes

Goal: Increase Your Push To All Out Intensity Each Round

2 Minute Push To All Out (Pw 5 - 10%)

2 Minute Walking Recovery

2 Minute Push To All Out (Pw 5 - 10%)

2.5 Minute Walking Recovery

2 Minute Push To All Out (Pw 5 - 10%)

3 Minute Walking Recovery

Finisher: 2 Minute Push To All Out (Pw 5 - 10%)

Rower / Floor

Block 1 - 6 Minutes Circuit

10 X Front Loaded Squat

150m All Out Row (0:22 - 0:45), Check & Remember Time

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 15.5 Minutes

Round 1 - 0:00 - 4:00

1 Minute Of Alt Lateral Lunges

1 Minute Of Alt Low Side Plank

2 Minute To Complete:

4 - 8 Each X Split Squat Jump

4 - 8 X Clean To Neutral Grip Push Press

When Done: Recover Or Low Plank Until Next Round

Round 2 - 4:00 - 8:30

1 Minute Of Alt Lateral Lunges

1 Minute Of Alt Low Side Plank

2.5 Minute To Complete:

4 - 8 Each X Split Squat Jump

4 - 8 X Clean To Neutral Grip Push Press

When Done: Recover Or Low Plank Until Next Round

Round 3 - 8:30 - 13:30

1 Minute Of Alt Lateral Lunges

1 Minute Of Alt Low Side Plank

3 Minute To Complete:

4 - 8 Each X Split Squat Jump

4 - 8 X Clean To Neutral Grip Push Press

When Done: Recover Or Low Plank Until Time For Finisher

Finisher:

45 Second Of Full V-Up

30 Second Recovery

45 Second Of Full V-Up