Today's Orange Theory Workout Intel – Sunday 9/7/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 9/7/25 2G

Treadmill

Block 1 - 7.5 Minutes

45 Second Push (Pw @ 8%+)

1 Minute All Out (Pw @ 10%+)

1 Minute Walking Recovery

45 Second Push (Pw @ 8%+)

30 Second Base

1 Minute All Out (Pw @ 10%+)

1 Minute Walking Recovery

30 Second Base

1 Minute All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 6.75 Minutes

45 Second Push (Pw @ 8%+)

45 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

45 Second Push (Pw @ 8%+)

30 Second Base

45 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

30 Second Base

45 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 6 Minutes

45 Second Push (Pw @ 8%+)

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

45 Second Push (Pw @ 8%+)

30 Second Base

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

30 Second Base

30 Second All Out (Pw @ 10%+)

90 Second Transition To Floor

Rower / Weight Floor

Block 1 - 7.5 Minutes

Buy-In:

45 Second Push Row (22 - 24 Strokes / Minute)

1 Minute All Out Row (22 - 24 Strokes / Minute) (200 - 300m+), Check & Remember Average Watts

Back To Back - Load & Xplode:

5 X Low Bench Single Arm Split Squat (Rear Foot Elevated) (L)

5 X Low Bench Reverse Lunge To Single Leg Hop (L), Rest

5 X Low Bench Single Arm Split Squat (Rear Foot Elevated) (R)

5 X Low Bench Reverse Lunge To Single Leg Hop (R), Rest

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 6.75 Minutes

Buy-In:

45 Second Push Row (22 - 24 Strokes / Minute)

45 Second All Out Row (22 - 24 Strokes / Minute) (200 - 300m+), Check & Remember Average Watts

Back To Back - Load & Xplode:

5 Each X Split Stance Low Row

10 Total X Alt Low Row (Explosive), Rest

Repeat Until Time Is Called

90 Second Recovery

Block 3 - 6 Minutes

Buy-In:

30 Second Push Row (22 - 24 Strokes / Minute)

45 Second All Out Row (22 - 24 Strokes / Minute) (200 - 300m+), Check Average Watts

Back To Back - Load & Xplode:

8 X Two Handed Single Dumbbell Squat

8 X Low Bench Burpee To Squat Jack, Rest

Repeat Until Time Is Called