Today's Orange Theory Workout Intel – Sunday 9/14/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 9/14/25 2G

Treadmill

Block 1 - 6.5 Minutes

30 Second Push (Pw @ 6%+)

1 Minute Base

45 Second Push (Pw @ 6%+)

1 Minute Base

1 Minute Push (Pw @ 6%+)

1 Minute Base

75 Second Push (Pw @ 6%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 6.5 Minutes

30 Second Base @ 8% (Pw @ 8%+)

1 Minute Base

45 Second Base @ 8% (Pw @ 8%+)

1 Minute Base

1 Minute Base @ 8% (Pw @ 8%+)

1 Minute Base

75 Second Base @ 8% (Pw @ 8%+)

90 Second Walking Recovery, Get To Base When Ready

Bock 3 - 7.5 Minutes

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

45 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

1 Minute All Out (Pw @ 10%+)

1 Minute Walking Recovery

45 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

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

90 Second To Transition To The Floor

Weight Floor

Block 1 - 6.5 Minutes Circuit:Anchor

12 - 16 Total X Front Loaded Alt Reverse Lunge

12 Total X High Plank Alt Shoulder Tap (Anchor)

12 - 16 Total X Reciprocating Rows

12 Total X High Plank Alt Shoulder Tap (Anchor)

Complete Three Rounds

Bonus: Repeat Dumbbell Exercises Only Until Time Is Called

90 Second Recovery

Block 2 - 6.5 Minutes Circuit:Anchor

6 - 10 X Deadlift

10 Total X Crunch Hold With Flutter Kicks (Anchor)

6 - 10 X Chest Press

10 Total X Crunch Hold With Flutter Kicks (Anchor)

Complete Three Rounds

Bonus: Repeat Dumbbell Exercises Only Until Time Is Called

90 Second Recovery

Rower - 7.5 Minutes

30 Second All Out Row (100-200m+)

1 Minute Recovery Row

45 Second All Out Row (150-250m+)

1 Minute Recovery Row

1 Minute All Out Row (200-300m+)

1 Minute Recovery Row

45 Second All Out Row (150-250m+)

1 Minute Recovery Row

Finisher: 30 Second All Out Row (100-200m+)