Today's Orange Theory Workout Intel – Saturday 12/13/25

OTFinsider.com Today's Orange Theory Workout Intel – Saturday 12/13/25

Treadmill

Block 1 - 8 Minutes

Goal: Start At Either 2% Or 5% And Increase By 1%. Lower Speed As Needed As The Incline Increases.

2 Minute Base @ 2% Or 5%

1 Minute Base

90 Second Base @ 3% Or ** 6%

1 Minute Base

1 Minute Base @ 4% **Or 7%

1 Minute Base

30 Second Base @ 5% **Or 8%

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 4 Minutes

Goal: Choose A Speed To Maintain

4 Minute Tread @ 4% Or

4 Minute Pw @ 8%

Collapse (Member's Choice)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 8.5 Minutes

Goal: Start At Highest Incline From Block 1 And Decrease By 1%. Maintain Or Increase Speed As The Incline Decreases.

30 Second Base @ 5% Or 8%

1 Minute Base

1 Minute Base @ 4% **Or 7%

1 Minute Base

90 Second Base @ 3% Or ** 6%

1 Minute Base

2 Minute Base @ 2% **Or 5%

Finisher: 30 Second Ao (Pw @ 10%+)

Collapse (Member's Choice)

90 Second To Transition To The Floor

Weight Floor - Block 1 - 8 Minutes Work & Rest

6 - 10 Each X Goblet Step-Down Toe Tap, Rest

6 - 10 Total X Lateral Hop Over

6 - 10 X Chest Fly, Rest

6 - 10 Total X Push-Up (Explosive) To Alt High Side Plank, Rest

Repeat Until Time Is Called

90 Second Recovery

Rower - 4 Minutes

Goal: Choose Your Own Intensity & Accumulate Between 800-1200m+

4 Minute Row For Distance, Check Distance

Collapse (Member's Choice)

90 Second Recovery

Weight Floor - Block 2 - 8.5 Minutes Work & Rest

6 - 10 Each X Single Arm Split Stance Deadlift, Rest

6 - 10 Total X Alt Single Arm Snatch, Rest

6 - 10 Each X Split Squat (Rear Foot Elevated), Rest

6 - 10 Total X Alt Neutral Grip Thruster, Rest

Repeat Until Time For Finisher:

30 Second Of Lateral Hop Over Or

30 Second Of Push-Up (Explosive) To Alt High Side Plank Or

30 Second Of Alt Single Arm Snatch Or

30 Second Of Alt Neutral Grip Thruster