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Today's Orange Theory Workout Intel – Sunday 4/16/23 2G

Treadmill - Block 1

45 Second Base To Push

45 Second Push

45 Second Push To All Out

45 Second All Out

Transition To Rower


Rower - Block 1

90 Second Row

30 Second Rest

90 Second Row

30 Second Rest

90 Second Row

Check Total Distance



Rower - Block 2

Goal - Match Or Beat Your Distance From Block 1

30 Second All Out Row

15 Second Rest

30 Second All Out Row

15 Second Rest

30 Second All Out Row

30 Second Rest

30 Second All Out Row

15 Second Rest

30 Second All Out Row

15 Second Rest

30 Second All Out Row

30 Second Rest

30 Second All Out Row

15 Second Rest

30 Second All Out Row

15 Second Rest

30 Second All Out Row


Treadmill - Block 2

45 Second Base To Push

45 Second Push

45 Second Push To All Out

45 Second All Out


Weight Floor

Block 1 - 3 Minutes Back To Back

45 Second Of Sumo Deadlift

45 Second Of Hammer Curl To Shoulder Press

45 Second Of High Plank Alt Low Row

45 Second Of Alt Bicycle Press



Treadmill / Weight Floor - 13.5 Minutes

3 Rounds Of:

30 Second All Out

30 Second Walking Recovery

1 Round Of:

12 X Sumo Deadlift

12 X Hammer Curl To Shoulder Press

12 Total X High Plank Alt Low Row

12 Total X Alt Bicycle Press

Repeat Until Time Is Called


Weight Floor - Block 2 - 3 Minutes Back To Back

45 Second Of Low Side Plank (L)

45 Second Of Double Crunch

45 Second Of Low Side Plank (R)

Finisher: 45 Second Of Double Crunch


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