Today's Orange Theory Workout Intel – Sunday 12/28/25

OTFinsider.com Today's Orange Theory Workout Intel – Sunday 12/28/25

Treadmill

Block 1 - 6.75 Minutes 

Goal: Maintain Your Push Pace And Lower Base If Needed

45 Second Push (Pw @ 6%+)

45 Second Base

45 Second Push @ 2% (Pw @ 7%+)

45 Second Base

45 Second Push @ 3% (Pw @ 8%+)

45 Second Base

45 Second Push @ 4% (Pw @ 9%+)

45 Second Base

45 Second Push @ 5% (Pw @ 10%+)

90 Second Walking recovery, Get To Base When Ready

Block 2 - 8.25 Minutes 

Goal: Increase Your Push Pace Each Round And Lower Base If Needed

75 Second Push (Pw @ 6%+)

75 Second Base

75 Second Push (Pw @ 6%+)

75 Second Base

75 Second Push (Pw @ 6%+)

75 Second Base

75 Second Push (Pw @ 6%+)

75 Second Base

45 Second All Out (Pw @ 10%+)

90 Second Walking recovery, Get To Base When Ready

Block 3 - 5.25 Minutes 

30 Second All Out (Pw @ 10%+)

30 Second Walking recovery

45 Second All Out (Pw @ 10%+)

45 Second Walking recovery

1 Min All Out (Pw @ 10%+)

1 Min Walking recovery

Finisher: 45 Second All Out (Pw @ 10%+)

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 6.75 Minutes Circuit 

8 X Reverse Grip Low Row (Slow)

8 X Neutral Grip Front Squat (Slow)

8 X Chest Fly (Slow)

Repeat Until Buy-Out: 45 Second All Out Row (Slow, 150-250m+)

90 Second Recovery

Block 2 - 8.25 Minutes Circuit 

12 X Upright Row

12 Total X Alt Forward Lunge

12 Total X Reciprocating Bicycle Press

Repeat Until Buy-Out: 45 Second All Out Row (150-250m+)

90 Second Recovery

Block 3 - 5.25 Minutes Circuit 

4 - 8 X High Pull With Power

4 - 8 Total X Lateral Bound To Squat Jump

4 - 8 X Neutral Grip Push Press

Repeat Until Finisher: 45 Second All Out Row (Explosive, 150-250m+)