Today's Orange Theory Workout Intel – Tuesday 7/1/25
- OTF Insider
- 19 hours ago
- 2 min read
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
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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
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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
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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