Today's Orange Theory Workout Intel – Thursday 7/3/25
- OTF Insider
- Jul 2
- 2 min read
OTFInsider.com Today's Orange Theory Workout Intel – Thursday 7/3/25
Treadmill
Block 1 - 8.25 Minutes
2 Minute Push
1 Minute Base
2 Minute Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 2 - 6.25 Minutes
Goal: Maintain Your Push Pace And Increase Your All Outs
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 3 - 5.25 Minutes
Goal: Maintain Your Push Pace And Increase Your All Outs
30 Second Push
1 Minute Base
30 Second Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
Rower / Weight Floor
Block 1 - 8.25 Minutes
Buy-In: 2 Minute Push Row @ 26 Strokes / Minute, Check & Remember Distance (Once Only)
Circuit:
8 Total X Alt Sumo Deadlift
12 Total X Alt Bicycle Press
8 Each X High Plank Single Arm Low Row
90 Second Recovery
Block 2 - 6.25 Minutes
Goal: Match Or Beat Half Your Distance From Block 1
Buy-In: 1 Minute Push Row @ 24 Strokes / Minute, Check & Remember Distance (Once Only)
Circuit:
8 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
8 X Pullover
90 Second Recovery
Block 3 - 6.25 Minutes
Goal: Match Or Beat Half Your Distance From Block 1
Buy-In: 30 Second Push Row @ 22 Strokes / Minute, Check Distance (Once Only)
Work & Rest:
8 Total X Goblet Alt Transverse Squat, Rest
Repeat Until Finisher: Keep Working For 30 Seconds Of Your Goblet Alt Transverse Squat
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