Today's Orange Theory Workout Intel – Thursday 8/21/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 8/21/25 2G

Repeat of 8/5/25 2G

Treadmill

Block 1 - 6.5 Minutes

90 Second Push (Pw @ 6%+)

1 Minute Base

90 Second Push (Pw @ 6%+)

1 Minute Base

90 Second Push (Pw @ 6%+)

90 Second Walking Recovery, Get Back To Base When Ready

Block 2 - 6.5 Minutes

90 Second Push @ 3% (Pw @ 8%+)

1 Minute Base

90 Second Push @ 3% (Pw @ 8%+)

1 Minute Base

90 Second Push @ 3% (Pw @ 8%+)

90 Second Walking Recovery, Get Back To Base When Ready

Block 3 - 6.5 Minutes

90 Second Push To Ao (Pw @ 6 - 10%)

1 Minute Walking Recovery

90 Second Push To Ao (Pw @ 6 - 10%)

1 Minute Walking Recovery

Finisher: 90 Second Push To Ao (Pw @ 6 - 10%), Last 30 Second Increase Intensity

Rower / Weight Floor

Block 1 - 6.5 Minutes

Buy-In: 250m Push Row (Just Once)

Back To Back Superset:

12 Each X Split Stance Single Arm Low Row (Front Foot On Bosu)

12 X Bridge Hold (Back On Bosu) With Dumbbell Pullover, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 6.5 Minutes

Buy-In: 250m Push Row (Slow, Just Once)

Work & Rest:

10 Total X Two Handed Single Dumbbell Alt Lateral Shift, Rest

10 Total X Goblet Alt Forward Lunge With Torso Rotation, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 3 - 6.5 Minutes

Buy-In 250m Push Row (Explosive, Just Once)

Work & Rest:

6 Each X Kneeling (On Bosu) Hip Thrust With Low To High Chop, Rest

6 X Push-Up (Hands On Bosu) (Explosive), Rest

Repeat Until Time For Finisher: 30 Second Of Push-Ups (Hands On Bosu)