Today's Orange Theory Workout Intel – Saturday 8/16/25 2G
- OTF Insider
- 2 days ago
- 3 min read
OTFInsider.com Today's Orange Theory Workout Intel – Saturday 8/16/25 2G
Treadmill - 23 Minutes
Goal: Maintain The Push Intensity You Set In The First Round
90 Second Push (Pw @ 5%+)
90 Second Base
90 Second Push (Pw @ 5%+)
90 Second Base
2 Minute Push (Pw @ 5%+)
90 Second Base
2 Minute Push (Pw @ 5%+)
90 Second Base
2.5 Minute Push (Pw @ 5%+)
90 Second Base
2.5 Minute Push (Pw @ 5%+)
90 Second Base
30 Second Base To Push (Pw @ 1-8%)
30 Second Push (Pw @ 8%+)
30 Second Push To Ao (Pw @ 8-10%)
Finisher: 30 Second Ao (Pw @ 10%+)
90 Second Transition To Floor
Rower / Weight Floor
Block 1 - 11.5 Minutes
Round 1:
Back To Back - Load & Xplode:
5 X Low Bench Step Down Reverse Lunge (L)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (L), Rest
5 X Low Bench Step Down Reverse Lunge (R)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (R), Rest
5 Each X Half Kneeling High To Low Chop
500m Push Row
Round 2:
Back To Back - Load & Xplode:
5 X Low Bench Step Down Reverse Lunge (L)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (L), Rest
5 X Low Bench Step Down Reverse Lunge (R)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (R), Rest
5 Each X Half Kneeling High To Low Chop
250m Push Row
Round 3:
Back To Back - Load & Xplode:
5 X Low Bench Step Down Reverse Lunge (L)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (L), Rest
5 X Low Bench Step Down Reverse Lunge (R)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (R), Rest
5 Each X Half Kneeling High To Low Chop
125m Push Row
Bonus:
Back To Back - Load & Xplode:
5 X Low Bench Step Down Reverse Lunge (L)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (L), Rest
5 X Low Bench Step Down Reverse Lunge (R)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (R), Rest
5 Each X Half Kneeling High To Low Chop
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 10 Minutes
Round 1:
Back To Back - Load & Xplode:
5 Each X Single Arm Neutral Grip Shoulder Press
10 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Rest
10 X Low Bench Knee Tuck
125m Push Row
Round 2:
Back To Back - Load & Xplode:
5 Each X Single Arm Neutral Grip Shoulder Press
10 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Rest
10 X Low Bench Knee Tuck
250m Push Row
Round 3:
Back To Back - Load & Xplode:
5 Each X Single Arm Neutral Grip Shoulder Press
10 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Rest
10 X Low Bench Knee Tuck
500m Push Row
Bonus:
Back To Back - Load & Xplode:
5 Each X Single Arm Neutral Grip Shoulder Press
10 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Rest
10 X Low Bench Knee Tuck
Repeat Until Time For The Finisher: 30 Second Of Alt Single Arm Neutral Grip Push Press With Rotation
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