Today's Orange Theory Workout Intel – Thursday 10/30/25 2G Hell Week #7 The Witches’ Hold

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 10/30/25 2G Hell Week #7 The Witches’ Hold

Treadmill

Block 1 - 10.5 Minutes 

30 Second Push (Pw @ 8%+)

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery, Get Back To Base Aqap

30 Second Push (Pw @ 8%+)

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery, Get Back To Base Aqap

30 Second Push (Pw @ 8%+)

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery, Get Back To Base Aqap

30 Second Push (Pw @ 8%+)

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery, Get Back To Base Aqap

30 Second Push (Pw @ 8%+)

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery, Get Back To Base Aqap

30 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 11.5 Minutes 

Part 1 - 0:00 - 8:15 (Hill Pyramid Aka Son Of Everest):

45 Second Tread (Pw @ 1%+)

45 Second Tread @ 3% (Pw @ 3%+)

45 Second Tread @ 6% (Pw @ 6%+)

45 Second Tread @ 9% (Pw @ 9%+)

45 Second Tread @ 12% (Pw @ 12%+)

45 Second Tread @ 15% (Pw @ 15%)

45 Second Tread @ 12% (Pw @ 12%+)

45 Second Tread @ 9% (Pw @ 9%+)

45 Second Tread @ 6% (Pw @ 6%+)

45 Second Tread @ 3% (Pw @ 3%+)

45 Second Tread (Pw @ 1%+)

Part 2 - 8:15 - 11:15 (Tread Distance Challenge Aka .25 Mile Benchmark):

3 Minute To Complete 0.25 Mile Run 

Walking Recovery Until Ready To Begin Bonus

Bonus: Tread Until Time For Finisher

Finisher: 15 Second All Out (Pw @ 10%+)

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 10.5 Minutes Work & Rest 

6 - 10 X Sumo Squat, Rest

6 - 10 X Front Raise, Rest

6 - 10 Each X Split Squat, Rest

6 - 10 X Bicep Curl To Uppercut, Rest

6 - 10 X Hollow Rocks, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 11.5 Minutes 

Part 1 - 0:00 - 8:15:

Back-To-Back:

6 X Sumo Squat Hold With Front Raise

6 X Squat Hold Squat Jacks, Rest

Back-To-Back:

6 X Split Squat Hold With Bicep Curl (L)

6 X Split Squat Hold With Uppercut (R), Rest

Back-To-Back:

6 X Hollow Hold Tricep Extension

6 X Hollow Hold Close Grip Chest Press, Rest

Repeat Until Time For Next Part

Part 2 - 8:15 - 11:15:

3 Minute To Complete 400m Row

Bonus: Low Plank (Rest As Needed) Until Time For Finisher

Finisher: 15 Second Low Plank