Today's Orange Theory Workout Intel – Thursday 11/13/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 11/13/25 2G

Treadmill

Block 1 - 10.5 Minutes

90 Second Push (Pw @ 6%+)

90 Second Base

90 Second Push (Pw @ 6%+)

90 Second Base

90 Second Push (Pw @ 6%+)

90 Second Base

1 Min Push (Pw @ 6%+)

30 Second All Out (Pw @ 10%+)

2 Min To Transition To The Floor

Weight Floor

Block 1 - 4.5 Minutes

Back-To-Back - Load & Xplode:

8 Total X Alt Lateral Lunge

8 Total X Speed Skater, Rest

8 Total X Low Plank Hip Rocks

Repeat Until Time Is Called

90 Second To Transition To The Rower

Rower

Block 1 - 4.5 Minutes Back-To-Back

6 X Front Raise To Upright Row

150m Push Row (20 - 22 Strokes / Minute), Rest

Repeat Until Time Is Called

2 Min To Transition To The Treadmill, Get To Base When Ready

Tread Block 2 - 11.5 Minutes

1 Min Push (Pw @ 6%+)

90 Second Base

1 Min Push (Pw @ 6%+)

90 Second Base

1 Min Push (Pw @ 6%+)

90 Second Base

1 Min Push (Pw @ 6%+)

90 Second Base

1 Min Push (Pw @ 6%+)

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

2 Min To Transition To The Floor

Floor Block 2 - 6 Minutes

Back-To-Back - Load & Xplode:

8 Total X Alt Goblet Transverse Squat

4 Total X Alt 90 Degree Pop Squat, Rest

8 Total X Lean Back With Twist

Repeat Until Time Is Called

90 Second To Transition To The Rower

Rower Block 2 - 4 Minutes Back-To-Back

6 X Hammer Curl To Eccentric Bicep Curl

150m Push Row (20 - 22 Strokes / Minute), Rest

Repeat Until Finisher:

30 Second Of Hammer Curl To Eccentric Bicep Curl Or

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