Today's Orange Theory Workout Intel – Sunday 8/10/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 8/10/25 2G

Treadmill

Block 1 - 6.5 minutes

Goal: maintain your base as the inclines increase

1 minute base @ 3% (PW @ 5%+)

1 minute base @ 4% (PW @ 6%+)

1 minute base @ 5% (PW @ 7%+)

90 second base

90 second push (PW @ 6%+)

30 second ALL OUT (PW @ 10%+)

90 second WALKING RECOVERY, get to base when ready

Block 2 - 6.5 minutes

Goal: maintain your base as the inclines decrease

1 minute base @ 5% (PW @ 7%+)

1 minute base @ 4% (PW @ 6%+)

1 minute base @ 3% (PW @ 5%+)

90 second base

90 second push (PW @ 6%+)

30 second ALL OUT (PW @ 10%+)

90 second WALKING RECOVERY, get to base when ready

Block 3 - 6.5 minutes

3 minute push (PW @ 4%+)

90 second base

90 second push (PW @ 6%+)

Finisher: 30 second ALL OUT (PW @ 10%+)

Rower / Weight Floor

Block 1 - 6.5 minutes

Buy-in: 300m push row (just once), check & remember time

Back to back - superset:

6 each x balance bicep curls

12 x TRX bridge row, rest

Repeat until time is called

90 second recovery

Block 2 - 6.5 minutes

Buy-in: 300m push row (just once), check & remember time

Back to back - superset:

12 total x goblet alt lateral shift

6 each x reverse lunge to full step-up to knee raise

Repeat until time is called

90 second recovery

Block 3 - 6.5 minutes

Buy-in: 300m push row (just once), check time

Back to back - superset:

12 x bench seated knee tuck

12 total x TRX 11:00 & 1:00 o'clock press

Repeat until time for finisher

Finisher: 30 second of bench push-up