Today's Orange Theory Workout Intel – Tuesday 9/30/25 .25 Mile Benchmark

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 9/30/25 .25 Mile Benchmark

Repeat of 6/10/25

Treadmill Block 1 - 4 Minutes 

1 Minute Base To Push

30 Second Walking Recovery

45 Second Push

30 Second Walking Recovery

30 Second Push To All Out

30 Second Walking Recovery

15 Second All Out

Transition To Floor

Floor Block 1 - 4 Minutes Work & Active Recovery Progressive Anchor 

1 Minute Of Walkout To High Plank Alt Shoulder Tap

30 Second Of Alt Lateral Shift To Windmill (Anchor) d

45 Second Of Lateral Bound To Reverse Lunge

30 Second Of Alt Lateral Shift With Front Reach (Anchor)

30 Second Of 5 Step Lateral Agility Shuffle

30 Second Of Alt Lateral Shift (Anchor)

15 Second Of High Knees

Transition To Treadmill

Tread / Row Block 2 - 8 Minutes 

Clear Screen

0.25 Mile Run For Distance 

Record Time

Repeat Until Time Is Called:

150m Row

0.15 Miles Tread

Transition To Floor

Weight Floor Block 2 - 8 Minutes Work & Rest 

8 X Clean To Neutral Grip Thruster, Rest

8 Total X High Plank Switch Alt Low Row, Rest

~20 Second Of Bear Plank Hold, Rest

Repeat Until Times Is Called And Then Transition To Treadmill

Tread / Row Block 3 - 8.5 Minutes 

Clear Screen

0.25 Mile Run For Distance 

Record Time

Repeat Until Finisher:

150m Row

0.15 Mile Run

Finisher: 30 Second All Out Tread Or Row

Transition To Floor

Weight Floor Block 3 - 8.5 Minutes Work & Rest 

8 X High Pull With Power, Rest

8 X Chest Fly, Rest

8 Total X Bear Plank Pull Through, Rest

Repeat Until Finisher:

30 Second Of Clean To Neutral Grip Thruster Or 

30 Second Of High Pull With Power