Today's Orange Theory Workout Intel – Saturday 10/18/25 2G
- OTF Insider
- Oct 17
- 2 min read
OTFInsider.com Today's Orange Theory Workout Intel – Saturday 10/18/25 2G
Treadmill - 14 Minutes
Goal: Maintain Your Tread Intensity
Round 1:
0.1 Mile Run
Walking Recovery Until Ready To Begin Next Round
Round 2:
0.2 Mile Run
Walking Recovery Until Ready To Begin Next Round
Round 3:
0.3 Mile Run
Walking Recovery Until Ready To Begin Next Round
Round 4:
0.4 Mile Tread (Pw 320m / 0.2 Miles @ 1%+)
Walking Recovery Until Ready To Begin Next Round
Round 5:
0.3 Mile Tread (Pw 240m / 0.15 Miles @ 1%+)
Walking Recovery Until Ready To Begin Next Round
Round 6:
0.2 Mile Tread (Pw 160m / 0.1 Miles @ 1%+)
Walking Recovery Until Ready To Begin Next Round
Round 7:
0.1 Mile Tread (Pw 80m / 0.05 Miles @ 1%+)
Walking Recovery Until Ready To Begin Next Round
Bonus: Run Until Time For Finisher
Finisher: 1 Min Ao (Pw @ 10%+)
90 Sec To Transition To The Rower
Rower - 14 Minutes
Round 1:
100m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Round 2:
200m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Round 3:
300m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Round 4:
400m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Round 5:
300m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Round 6:
200m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Round 7:
100m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Bonus: Row Until Time For Finisher
Finisher: 1 Min Ao Row
90 Sec To Transition To The Floor
Weight Floor
Block 1 - 4.5 Minutes Circuit
6 - 8 X Bosu Tall Kneeling Tricep Extension
6 - 8 X Bridge (Feet On Bosu)
6 - 8 X Bridge Hold With Dumbbell Pullover (Feet On Bosu)
90 Sec Recovery
Block 2 - 8 Minutes Work & Rest Construct
Round 1:
8 X Low Row, Rest
8 X Deadlift, Rest
8 X Bicep Curl, Rest
8 X Shoulder Press, Rest
Round 2:
8 X Deadlift To Low Row, Rest
8 X Bicep Curl To Shoulder Press, Rest
Round 3:
8 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press, Rest
Bonus: Repeat Favorite Exercises Until Finisher
Finisher: 1 Min Of Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press
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