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

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

Runmill / Rower- 23 Minutes

Goal: Match Or Beat Your Run Time At A 3% Incline

Round 1:

Clear Screen

0.3 Mile Run For Distance

Check & Remember Time

Walking Recovery Until Ready To Begin Next Effort

Clear Screen

0.3 Mile Run For Distance @ 3%

Check Time

Walking Recovery Until Ready To Transition To Rower

400m Row @ 22-26 Strokes / Minute

Round 2

Clear Screen

0.2 Mile Run For Distance

Check & Remember Time

Walking Recovery Until Ready To Begin Next Effort

Clear Screen

0.2 Mile Run For Distance @ 3%

Check Time

Walking Recovery Until Ready To Transition To Rower

400m Row @ 22-26 Strokes / Minute

Round 3

Clear Screen

0.1 Mile Run For Distance

Check & Remember Time

Walking Recovery Until Ready To Begin Next Effort

Clear Screen

0.1 Mile Run For Distance @ 3%

Check Time

Walking Recovery Until Ready To Transition To Rower

400m Row @ 22-26 Strokes / Minute

Bonus: Run Or Row Until Time For Finisher

Finisher: 1 Min All Out At Current Station

Weight Floor

Block 1 - 7.5 Minutes

Back To Back - Superset:

12 Total X Low Bench Alt Step Down Squat

12 X Deadlift, Rest

Repeat Until Time For Buy-Out - Tempo Triplet:

20 Seconds Of Low Bench Decline Push-Up

20 Seconds Of Low Bench Decline Push-Up (Slow)

20 Seconds Of Low Bench High Plank

90 Seconds Recovery

Block 2 - 7.5 Minutes

Back To Back - Superset:

12 X Chest Fly

12 X Tricep Extension, Rest

Repeat Until Time For Buy-Out - Tempo Triplet:

20 Seconds Of Bodyweight Squat

20 Seconds Of Bodyweight Squat (Slow)

20 Seconds Of Bodyweight Squat Hold

90 Seconds Recovery

Block 3 - 5 Minutes

Back To Back - Superset:

12 X Straight Arm Sit-Up

12 Total X Deadbug, Rest

Repeat Until Time For Finisher:

30 Seconds Of Squat

30 Seconds Of Low Bench Decline Push-Up