Today's Orange Theory Workout Intel – Saturday 8/16/25 2G

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