Today's Orange Theory Workout Intel – Tuesday 7/1/25

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 7/1/25

Treadmill

Block 1 - 10.5 Minutes

Goal: Maintain Green Zone For Base And Base To Push Efforts And Slowly Build Heart Rate Up As The Paces Increase

4 Minute Base

3 Minute Base To Push

2 Minute Push

90 Second Push To All Out

90 Second Recovery

Block 2 - 10.5 Minutes

Goal: Spike Your Heart Rate At The Start Of The Block And Slowly Get Back To Green By The End

90 Second Push To All Out

2 Minute Push

3 Minute Base To Push

4 Minute Base

Rower / Weight Floor

Block 1 - 10.5 Minutes

Buy-In - 300m Row Build (Once Only):

150m Push Row

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

Two Rounds Back To Back:

8 X Mid Band Bridge

8 Each X Mid Band Low Side Plank Leg Lift, Rest

When Done - Work & Rest Tempo Couplet:

6 X Split Squat (L) (Slow) - Rfe (Rear Foot Elevated), Rest

6 - 10 X Split Squat (L) - Rfe, Rest

6 X Split Squat (R) (Slow) - Rfe, Rest

6 - 10 X Split Squat (R) - Rfe, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 10.5 Minutes

Buy-In - 300m Row Build (Once Only):

150m Push Row

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

Two Rounds Back To Back:

4 Each X Mid Band Single Leg Hold With Shoulder Press

8 X Mid Band Hammer Curl, Rest

When Done - Work & Rest Tempo Couplet:

6 X Reverse Grip Low Row (Slow), Rest

6 - 10 X Reverse Grip Low Row, Rest

Repeat Until Finisher: 30 Second Of Tap Squats