Today's Orange Theory Workout Intel – Tuesday 12/30/25

OTFinsider.com Today's Orange Theory Workout Intel – Tuesday 12/30/25

Treadmill

Block 1 - 14 Minutes

Goal: Increase Your Intensity For Every 1 Minute Build

1 Minute Base

1 Minute Push (Pw @ 6%+)

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

1 Minute All Out (Pw @ 10%+)

1 Minute Walking Recovery

1 Minute Base

1 Minute Push (Pw @ 6%+)

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

1 Minute All Out (Pw @ 10%+)

1 Minute Walking Recovery

1 Minute Base

1 Minute Push (Pw @ 6%+)

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

1 Minute All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 8 Minutes

Goal: Maintain Or Increase Your Push Pace

90 Second Push (Pw @ 6%+)

90 Second Base

1 Minute Push (Pw @ 6%+)

1 Minute Base

45 Second Push (Pw @ 8%+)

45 Second Base

30 Second Push (Pw @ 8%+)

30 Second Base

Finisher: 30 Second All Out (Pw @ 10%+)

90 Seconds To Transition To The Floor

Weight Floor - 14 Minutes

Back-To-Back Reverse Drop Set:

5 X Reverse Grip Low Row (Heavy)

Reverse Grip Low Row (Heavier) AMRepsAP, Rest

Back-To-Back Reverse Drop Set:

5 X Goblet Bench Tap Squat (Heavy)

Goblet Bench Tap Squat (Heavier) AMRepsAP, Rest

Back-To-Back Reverse Drop Set:

5 X Chest Press (Heavy)

Chest Press (Heavier) AMRepsAP, Rest

Back-To-Back Reverse Drop Set:

5 X Bench Bridge - Shoulders On Bench (Heavy)

Bench Bridge - Shoulders On Bench (Heavier) AMRepsAP, Rest

Repeat Until Time Is Called

90 Second To Transition To The Rower

Rower - 8 Minutes Work & Active Recovery

300m Push Row, Count & Remember Strokes

8 X Hammer Curl

8 X Triceps Kickback

Repeat Until Time For Finisher: 30 Second All Out Row (100-200m+)