Today's Orange Theory Workout Intel – Tuesday 10/28/25 2G Hell Week #5 Chains of the Coven

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 10/28/25 2G Hell Week #5 Chains of the Coven

Treadmill

Block 1 - 6.75 Minutes 

1 Minute Push (Pw @ 6%+)

1 Minute Walk @ 12% (Pw @ 12%+)

1 Minute Push (Pw @ 6%+)

1 Minute Walk @ 12% (Pw @ 12%+)

1 Minute Push (Pw @ 6%+)

1 Minute Walk @ 12% (Pw @ 12%+)

45 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 6.75 Minutes 

Goal: Increase Your Push And Walking Speed

45 Second Push (Pw @ 8%+)

45 Second Walk @ 8% (Pw @ 8%+)

45 Second Push (Pw @ 8%+)

45 Second Walk @ 8% (Pw @ 8%+)

45 Second Push (Pw @ 8%+)

45 Second Walk @ 8% (Pw @ 8%+)

45 Second Push (Pw @ 8%+)

45 Second Walk @ 8% (Pw @ 8%+)

45 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 5.75 Minutes 

Goal: Increase Your Push And Walking Speed

30 Second Push (Pw @ 8%+)

30 Second Walk (Pw 4%+)

30 Second Push (Pw @ 8%+)

30 Second Walk (Pw 4%+)

30 Second Push (Pw @ 8%+)

30 Second Walk (Pw 4%+)

30 Second Push (Pw @ 8%+)

30 Second Walk (Pw 4%+)

30 Second Push (Pw @ 8%+)

30 Second Walk (Pw 4%+)

45 Second All Out (Pw @ 10%+)

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 6.75 Minutes 

Buy-In: 45 Second Row @ 20 - 24 Strokes / Minute (Once Only)

Two Rounds - Back-To-Back:

6 Each X Low Band Single Leg Hold With Shoulder Press

6 X Low Band Front Squat

When Done - Remove The Mini Bands, Back-To-Back:

8 X Seated Shoulder Press

8 X Bench Tap Squat, Rest

Repeat Until Time For Buy-Out

Buy-Out: 45 Second Row @ 28+ Strokes / Minute

90 Second Recovery

Block 2 - 6.75 Minutes 

Buy-In: 45 Second Row @ 20 - 24 Strokes / Minute (Once Only)

Two Rounds - Back-To-Back:

6 X Low Band Hammer Curl

6 Total X Low Band Goblet Squat Hold Side To Side Step

When Done - Remove The Mini Bands, Back-To-Back:

8 X Hammer Curl

8 X Goblet Squat Hold Side To Side Step, Rest

Repeat Until Time For Buy-Out

Buy-Out: 45 Second Row @ 28+ Strokes / Minute

90 Second Recovery

Block 3 - 5.75 Minutes 

Buy-In: 45 Second Row @ 20 - 24 Strokes / Minute (Once Only)

Two Rounds - Back-To-Back:

6 X Low Band Double Crunch

6 X Low Band Floor Close Grip Chest Press

When Done - Remove The Mini Bands, Back-To-Back:

8 X Double Crunch

8 X Floor Close Grip Chest Press, Rest

Repeat Until Time For Finisher

Finisher: 45 Second Row @ 28+ Strokes / Minute