Today's Orange Theory Workout Intel – Sunday 10/19/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 10/19/25 2G

Treadmill

Block 1 - 9 Minutes

1 Minute Push (Pw @ 6%+)

1 Minute Base

1 Minute Push (Pw @ 6%+)

1 Minute Base

1 Minute Push (Pw @ 6%+)

1 Minute Base

1 Minute Push (Pw @ 6%+)

1 Minute Base

1 Minute Push (Pw @ 6%+)

90 Second Walking Recovery

Block 2 - 6.75 Minutes

45 Second Base @6 - 8% (Pw @ 8 - 10%)

45 Second Walk @6 - 8% (Pw @ 8 - 10%)

45 Second Base @6 - 8% (Pw @ 8 - 10%)

45 Second Walk @6 - 8% (Pw @ 8 - 10%)

45 Second Base @6 - 8% (Pw @ 8 - 10%)

45 Second Walk @6 - 8% (Pw @ 8 - 10%)

45 Second Base @6 - 8% (Pw @ 8 - 10%)

45 Second Walk @6 - 8% (Pw @ 8 - 10%)

45 Second Base @6 - 8% (Pw @ 8 - 10%)

90 Second Walking Recovery

Block 3 - 4.5 Minutes

30 Second All Out (Pw @ 10%+)

30 Second Walking Recovery

30 Second All Out (Pw @ 10%+)

30 Second Walking Recovery

30 Second All Out (Pw @ 10%+)

30 Second Walking Recovery

30 Second All Out (Pw @ 10%+)

30 Second Walking Recovery

Finisher: 30 Second All Out (Pw @ 10%+)

90 Second To Transition To The Floor

Weight Floor

Block 1 - 9 Minutes Work & Rest

12 - 16 Total X Low Bench Alt Step-Down Reverse Lunge To Single Leg Knee Drive, Rest

12 - 16 X Bridge Hold With Chest Fly, Rest

12 - 16 Total X High Plank Alt Dumbbell Tap, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 6.75 Minutes Work & Rest

6 - 10 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest

6 - 10 X Low Bench Chest Press, Rest

6 Each X Low Side Plank Leg Lift, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 3 - 4.5 Minutes Back To Back

Four Rounds:

8 / 6 / 4 / 2 X Dumbbell Burpee

8 / 6 / 4 / 2 X Squat To Press

When Done:

2 X Dumbbell Burpee

2 X Squat To Press

Repeat Until Time For The Finisher

Finisher: 30 Second Of Dumbbell Burpee To Squat To Press