Today's Orange Theory Workout Intel – Monday 9/1/25 3G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 9/1/25 3G

Treadmill

Block 1 - 5.25 Minutes

1 Minute Push (Pw @ 6%+)

90 Second Base

45 Second Push (Pw @ 7%+)

90 Second Base

30 Second Push (Pw @ 8%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 7.25 Minutes

45 Second Base

30 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

45 Second Base

30 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

45 Second Base

30 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

45 Second Base

Finisher: 30 Second All Out (Pw @ 10%+)

3 Minutes To Transition To The Rower

Rower

Block 1 - 5.25 Minutes Work & Active Recovery

200m Row (Check & Remember Average Watts)

10 Total X Y-Bell Alt Knee Raise With Torso Rotation

150m Row (Check & Remember Average Watts)

10 Total X Y-Bell Alt Knee Raise With Torso Rotation

100m Row (Check & Remember Average Watts)

10 Total X Y-Bell Alt Knee Raise With Torso Rotation

Bonus:

100m Row (Check & Remember Average Watts)

10 Total X Y-Bell Alt Knee Raise With Torso Rotation

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 7.25 Minutes

45 Second Base Row

30 Second All Out Row (100m - 200m+)

45 Second Recovery Row

45 Second Base Row

30 Second All Out Row (100m - 200m+)

45 Second Recovery Row

45 Second Base Row

30 Second All Out Row (100m - 200m+)

45 Second Recovery Row

45 Second Base Row

Finisher: 30 Second All Out Row (100m - 200m+)

3 Minutes To Transition To The Floor

Weight Floor - 14 Minutes

Back To Back:

6 - 10 X Sumo Goblet Squat

6 - 10 Each X Split Stance Single Arm Reverse Fly, Rest

Back To Back:

6 - 10 Total X Alt Forward Lunge

6 - 10 Each X Single Arm Shoulder Press, Rest

Back To Back:

6 - 10 X Wide Stance Bridge

6 - 10 Each X Single Arm Chest Press With Leg Extension, Rest

Repeat Until Time For Finisher:

30 Second Bodyweight Squat Or

30 Second Push-Up