Today's Orange Theory Workout Intel – Thursday 8/7/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 8/7/25 2G

Treadmill

Block 1 - 6.5 Minutes

Goal: Maintain Your Base Speed And Accumulate As Much Distance as Possible In The Tread For the Distance Portion

1 Minute Base @ 3% (Pw @ 5%+)

1 Minute Base @ 5% (Pw @ 7%+)

1 Minute Base @ 7% (Pw @ 9%+)

3.5 Minute Tread For Distance

Check & Remember Distance

90 Second Walking Recovery, Get Back To Base When Ready

Block 2 - 6.5 Minutes

Goal: Maintain Your Base Speed And Accumulate As Much Distance Possible In The Tread For Distance Portion. Match Or Beat Your Distance From Block 1

1 Minute Base @ 2% (Pw @ 4%+)

1 Minute Base @ 4% (Pw @ 6%+)

1 Minute Base @ 6% (Pw @ 8%+)

3.5 Minute Tread For Distance

Check & Remember Distance

90 Second Walking Recovery, Get Back To Base When Ready

Block 3 - 6.5 Minutes

Goal: Maintain Your Base Speed And Accumulate As Much Distance as Possible In The Treadmill for the Distance Portion. Match Or Beat Your Distance From Block 2

1 Minute Base

1 Minute Base @ 3% (Pw @ 6%+)

1 Minute Base @ 5% (Pw @ 8%+)

3 Minute Tread For Distance

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

Check Distance

Rower / Weight Floor

Block 1 - 6.5 Minutes Circuit

5 Each X Lateral Lunge To Single Leg Hop (Bodyweight)

8 X Pullover To Bridge

8 Total X Push-Up (Explosive) To Alt High Side Plank

90 Second Recovery

Block 2 - 14.5 Minutes

Back To Back - Unilateral Tempo Couplet:

6 X Single Arm Split Squat (L) (Slow)

4 - 8 X Single Arm Split Squat (L) (Explosive), Rest

6 X Single Arm Split Squat (R) (Slow)

4 - 8 X Single Arm Split Squat (R) (Explosive), Rest

Back To Back - Unilateral Tempo Couplet

6 X Split Stance Single Arm Low Row (L) (Slow)

4 - 8 X Split Stance Single Arm Low Row (L) (Explosive), Rest

6 X Split Stance Single Arm Low Row (R) (Slow)

4 - 8 X Split Stance Single Arm Low Row (R) (Explosive), Rest

200m All Out Row (0:30 - 1:00), Check & Remember Time

Repeat Until Time For Finisher:

30 Second X Push-Up Or

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