Today's Orange Theory Workout Intel – Thursday 9/11/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 9/11/25 2G

Treadmill

Block 1 - 11 Minutes

Goal: Increase All Out Intensity With Each Build

30 Second Push

30 Second Push To All Out

1 Minute All Out

90 Second Walking Recovery

30 Second Push

30 Second Push To All Out

45 Second All Out

90 Second Walking Recovery

30 Second Push

30 Second Push To All Out

30 Second All Out

90 Second Walking Recovery

1 Minute All Out

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 11 Minutes

Goal: Increase All Out Intensity With Each Build

30 Second Base

30 Second Push

1 Minute All Out

90 Second Walking Recovery

30 Second Base

30 Second Push

45 Second All Out

90 Second Walking Recovery

30 Second Base

30 Second Push

30 Second All Out

90 Second Walking Recovery

Finisher: 1 Minute All Out

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 11 Minutes

Buy-In: 700m Rows, Check & Remember Time (Once Only)

Work & Rest Superset:

6 X Alt Chest Press To Chest Press (Incline Bench), Rest

12 X Chest Fly (Incline Bench), Rest

12 X Tricep Extension (Incline Bench), Rest

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 11 Minutes

Buy-In: 700m Rows, Check Time (Once Only)

Work & Rest Superset:

12 Total X Goblet Alt Lateral Shift, Rest

12 Each X Goblet Split Squat (Rear Foot Elevated), Rest

6 X Goblet Squat Hold Lateral Walk, Rest

Repeat Until Time For Finisher

Finisher: 1 Minute Of Alt Chest Press To Chest Press (Incline Bench)