Today's Orange Theory Workout Intel – Tuesday 10/7/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 10/7/25 2G

Treadmill

Block 1 - 7.5 Minutes

1 Minute Push (Pw @ 6%+)

90 Second Base

1 Minute All Out (Pw @ 10%+)

1 Minute Walking Recovery

1 Minute All Out (Pw @ 10%+)

1 Minute Walking Recovery

1 Minute All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 6.5 Minutes

1 Minute Push (Pw @ 6%+)

75 Second Base

45 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

45 Second (Pw @ 10%+)

1 Minute Walking Recovery

45 Second (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 5.5 Minutes

1 Minute Push (Pw @ 6%+)

1 Minute Base

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

30 Second (Pw @ 10%+)

1 Minute Walking Recovery

Finisher: 30 Second (Pw @ 10%+)

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 7.5 Minutes Work & Rest: Tempo

1 Round:

6 - 10 Each X Front Loaded Single Arm Split Squat (Slow), Rest

6 - 10 X Reverse Grip Low Row (Slow), Rest

When Done - Repeat Until Time For Buy-Out:

6 - 10 Each X Front Loaded Single Arm Split Squat, Rest

6 - 10 X Reverse Grip Low Row, Rest

Buy-Out: 1 Minute All Out Row (200-300m+), Check & Remember Average Watts

90 Second Recovery

Block 2 - 6.5 Minutes Work & Rest: Tempo

1 Round:

6 - 10 X Single Dumbbell Good Morning (Slow), Rest

6 - 10 X Hollow Hold Close Grip Chest Press (Slow), Rest

When Done - Repeat Until Time For Buy-Out:

6 - 10 X Single Dumbbell Good Morning, Rest

6 - 10 X Hollow Hold Close Grip Chest Press, Rest

Buy-Out: 45 Second All Out Row (150-250m+), Check & Remember Average Watts

90 Second Recovery

Block 3 - 5.5 Minutes Work & Rest: Tempo

1 Round:

6 - 10 X Bridge Hold With Pullover (Slow), Rest

6 - 10 X Arnold Press (Slow), Rest

When Done - Repeat Until Time For Finisher:

6 - 10 X Bridge Hold With Pullover, Rest

6 - 10 X Arnold Press, Rest

Finisher: 30 Second All Out Row (100-200m+), Check Average Watts