Today's Orange Theory Workout Intel – Sunday 11/16/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 11/16/25 2G

Treadmill

Block 1 - 6.5 minutes

Goal: Maintain Your Base Speed Throughout

75 Second Base @ 5% (PW @ 7%+)

45 Second Base

1 Minute Base @ 6% (PW @ 8%+)

1 Minute Base

45 Second Base @ 7% (PW @ 9%+)

75 Second Base

30 Second Base @ 8% (PW @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 6.5 Minutes

Goal: Increase Your Intensity For Each All Out Effort

75 Second Push To All Out (PW @ 6 - 10%)

45 Second Walking Recovery

1 Minute All Out (PW @ 10%+)

1 Minute Walking Recovery

45 Second All Out (PW @ 10%+)

75 Second Walking Recovery

30 Second All Out (PW @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 7 Minutes

Goal: Increase Your Push Intensity

75 Second Push (PW @ 6%+)

45 Second Base

1 Minute Push (PW @ 6%+)

1 Minute Base

45 Second Push (PW @ 8%+)

75 Second Base

30 Second Push (PW @ 8%+)

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

90 Seconds To Transition To The Floor

Weight Floor Block 1 - 6.5 Minutes Work & Rest

6 - 10 X Bench Seated Shoulder Press To Stand, Rest

6 - 10 X Deadlift To Low Row, Rest

Repeat Until Time Is Called

90 Seconds To Transition To The Rower

Rower Block - 6.5 Minutes Back-To-Back

Goal: Match Or Beat Row Time

6 Each X Balance Overhead Tricep Extension

150m All Out Row (0:22 - 0:45), Check & Remember Time, Rest

Repeat Until Time Is Called

90 Second Recovery

Weight Floor Block 2 - 7 Minutes Circuit

Goal: Make It To The Bonus Round!

20 Total X Alt Full Step-Up To Hammer Curl

16 X TRX Bridge Row

12 Total X Push-Up To Alt High Side Plank

8 X Bench Sit-Up To Squat Jump

Bonus: Repeat Your Favorite Exercises At 8 Reps Until Time For The Finisher

Finisher: 30 Second Of Burpees