Today's Orange Theory Workout Intel – Tuesday 11/4/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 11/4/25 2G

Treadmill / Rower - 23.5 Minutes 

Block 1 - 11.5 Minutes

Goal: Establish Intensities In The First Block And Maintain For The Second

30 Second Base

1 Minute Base To Push (PW @ 1 - 6%)

30 Second Base

1 Minute Base To Push (PW @ 1 - 6%)

1 Minute Push (PW @ 6%+)

30 Second Base

1 Minute Base To Push (PW @ 1 - 6%)

1 Minute Push (PW @ 6%+)

1 Minute Push To All Out (PW @ 6 - 10%)

30 Second Base

1 Minute Base To Push (PW @ 1 - 6%)

1 Minute Push (PW @ 6%+)

1 Minute Push To All Out (PW @ 6 - 10%)

30 Second All Out (PW @ 10%+)

Collapse (Member’s Choice)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 10.5 Minutes

30 Second Base

45 Second Base To Push (PW @ 1 - 6%)

30 Second Base

45 Second Base To Push (PW @ 1 - 6%)

1 Minute Push (PW @ 6%+)

30 Second Base

45 Second Base To Push (PW @ 1 - 6%)

1 Minute Push (PW @ 6%+)

1 Minute Push To All Out (PW @ 6 - 10%)

30 Second Base

45 Second Base To Push (PW @ 1 - 6%)

1 Minute Push (PW @ 6%+)

1 Minute Push To All Out (PW @ 6 - 10%)

30 Second All Out (PW @ 10%+)

Collapse (Member’s Choice)

90 Seconds To Transition To The Floor

Rower / Weight Floor

Block 1 - 11.5 Minutes Circuit

16 Total X Goblet Alt Forward Lunge With Torso Rotation

16 X Reverse Fly

8 Each X TRX Single Arm Reach With Rotation

20 Stroke Row (24 Strokes / Minute)

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 10.5 Minutes

Two Rounds Back-To-Back Strong & Stable:

5 Each X Single Arm Squat

5 Each X TRX Single Leg Squat, Rest

10 X TRX Bicep Curl, Rest

Two Rounds Back-To-Back Strong & Stable:

10 X Tricep Kickback

5 Each X Balance Overhead Tricep Extension, Rest

5 Each X TRX Cross-Back Lunge, Rest

Bonus: Repeat Exercises As One Block Until Time For Finisher: 30 Second Of High Plank Alt Cross Body Knee Drive