Today's Orange Theory Workout Intel – Saturday 11/8/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 11/8/25 2G

Treadmill

Block 1 - 11 Minutes

Clear Screen

1 Minute Push (PW @ 6%+)

1 Minute Base

90 Second Push (PW @ 5%+)

1 Minute Base

2 Minute Push (PW @ 5%+)

1 Minute Base

2.5 Minute Push (PW @ 4%+)

1 Minute All Out (PW @ 10%+)

Check & Remember Distance

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 11 Minutes

Goal: Match Or Beat Your Distance From Block 1

Clear Screen

2.5 Minute Push (PW @ 4%+)

1 Minute Base

2 Minute Push (PW @ 5%+)

1 Minute Base

90 Second Push (PW @ 5%+)

1 Minute Base

1 Minute Push (PW @ 6%+)

Finisher: 1 Minute All Out (PW @ 10%+)

Check Distance

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 11 Minutes Circuit Add-On

Goal: Maintain Push Intensity On The Rower

Round 1:

12 X High Row

200m Push Row (22 - 24 Strokes / Minute)

Round 2:

12 X High Row

12 Each X Split Squat With Rotation

200m Push Row (22 - 24 Strokes / Minute)

Round 3:

12 X High Row

12 Each X Split Squat With Rotation

6 Each X Full Lateral Step Up

200m Push Row (22 - 24 Strokes / Minute)

Bonus: Repeat Your Favorite Exercises Until Time Is Called

90 Second Recovery

Block 2 - 11 minutes circuit take-away

Goal: maintain push intensity on the rower

Round 1:

12 x close grip chest press

12 each x single arm split stance deadlift

12 total x seated torso rotation

20 stroke push row (22 - 24 strokes / minute)

Round 2:

12 x close grip chest press

12 each x single arm split stance deadlift

20 stroke push row (22 - 24 strokes / minute)

Round 3:

12 x close grip chest press

20 stroke push row (22 - 24 strokes / minute)

Bonus: repeat your favorite exercises until finisher

Finisher: 1 minute of seated torso rotation OR 1 minute All Out row