Today's Orange Theory Workout Intel – Tuesday 10/21/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 10/21/25 2G

Treadmill

Block 1 - 5.5 Minutes

Goal: Maintain Base Speed And Accumulate As Much Distance As Possible

90 Second Base @ 5% (Pw @ 7%+)

1 Minute Base

90 Second Base @ 6% (Pw @ 8%+)

1 Minute Base

30 Second Base @ 7% (Pw @ 9%+)

1 Minute Walking Recovery, Get To Base When Ready

Block 2 - 4.5 Minutes

Goal: Get As Close As Possible To Distance From Block 1

90 Second Push (Pw @ 6%+)

30 Second Base

90 Second Push (Pw @ 6%+)

30 Second Base

30 Second All Out (Pw @ 10%+)

2 Minute To Transition To The Floor

Rower / Weight Floor Block 1 - 11 Minutes

Two Rounds Back-To-Back**

12 Total X Low Bench Goblet Alt Step-Down Squat

12 Total X Low Bench Reciprocating Chest Press, Rest

150m All Out Row (0:22 - 0:45)

When Done - Three Rounds Back-To-Back:

16 / 12 / 8 X Goblet Squat

16 / 12 / 8 X Chest Press, Rest

Bonus - Repeat Until Time Is Called:

8 X Goblet Squat

8 X Chest Press, Rest

2 Minute To Transition To The Treadmill, Get To Base When Ready

Treadmill - Block 3 - 5.5 Minutes

Goal: Maintain Base Speed And Accumulate As Much Distance As Possible

90 Second Base @ 5% (Pw @ 7%+)

1 Minute Base

90 Second Base @ 6% (Pw @ 8%+)

1 Minute Base

30 Second Base @ 7% (Pw @ 9%+)

1 Minute Walking Recovery, Get To Base When Ready

Tread Block 4 - 4.5 Minutes

Goal: Get As Close As Possible To Distance From Block 3

90 Second Push (Pw @ 6%+)

30 Second Base

90 Second Push (Pw @ 6%+)

30 Second Base

30 Second All Out (Pw @ 10%+)

2 Minute To Transition To The Floor

Rower / Weight Floor - Block 2 - 11 Minutes

Two Rounds Back-To-Back**

12 Total X Low Bench Alt Step-Down Reverse Lunge To Single Leg Knee Drive

6 Each X Split Stance Reciprocating Shoulder Press

150m All Out Row (0:22 - 0:45)

When Done - Three Rounds Back-To-Back:

16 / 12 / 8 Total X Alt Reverse Lunge

16 / 12 / 8 X Shoulder Press, Rest

Bonus - Repeat Until Finisher:

8 Total X Alt Reverse Lunge

8 X Shoulder Press, Rest

Finisher: 30 Second Of Low Bench Squat Jack