Today's Orange Theory Workout Intel – Thursday 9/4/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 9/4/25 2G

Treadmill

Block 1 - 2.5 Minutes

Goal: Accumulate As Much Distance As Possible

Clear Screen

2.5 Minute Run For Distance

Check & Remember Distance

90 Second Walking recovery, Get To Base When Ready

Block 2 - 3 Minutes

Goal: Match Or Beat Your Distance From Block 1

Clear Screen

3 Minute Run For Distance

Check & Remember Distance

90 Second Walking recovery, Get To Base When Ready

Block 3 - 3.5 Minutes

Goal: Match Or Beat Your Distance From Block 2

Clear Screen

3.5 Minute Run For Distance

Check & Remember Distance

90 Second Walking recovery, Get To Base When Ready

Block 4 - 4 Minutes

Goal: Match Or Beat Your Distance From Block 3

Clear Screen

4 Minute Run For Distance

Check & Remember Distance

90 Second Walking recovery, Get To Base When Ready

Block 5 - 4.5 Minutes

Goal: Match Or Beat Your Distance From Block 4

Clear Screen

4.5 Minute Run For Distance, Increase Intensity For The Final 30 Sec

Collapse (Member's Choice)

Check Distance

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 2.5 Minutes Circuit

10 Total X Mid Band Alt Step-Out Squat (Bodyweight)

5 X Mid Band Walkout

10 X Bench Mid Band Bridge

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 13.5 Minutes

Member's Choice: Lift More Or Row More

Goal: Choose How Many Rounds Of The Floor Circuit You Want To Do - 1, 2, 3 Or 4 Rounds Before Heading To The Rower

Circuit - Choose 1, 2, 3 Or 4 Rounds:

12 Total X Goblet Alt Step-Out Squat

12 X Tall Kneeling Shoulder Press

12 X Bridge

12 X Tall Kneeling Bicep Curl

When Done: Row At 22 - 26 Strokes / Minute Until Time Is Called

90 Second Recovery

Block 3 - 4.5 Minutes Work & Rest

45 Seconds - Low Band Double Crunch, 15 Second Rest

45 Seconds - Low Band Double Crunch, 15 Second Rest

45 Seconds - Low Band Bird Dog Single Arm Glide (L), 15 Second Rest

45 Seconds - Low Band Bird Dog Single Arm Glide (R), 15 Second Rest

Finisher: 30 Seconds - Bear Plank Hold