Today's Orange Theory Workout Intel – Tuesday 9/9/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 9/9/25 2G

Treadmill

Block 1 - 6 Minutes

Goal:

Joggers / Runners - Increase Speed By  0.1 - 0.5 Mph Every 0.1 Miles

Power Walkers - Increase Incline By 0.5 - 2% Every 0.05 Miles

6 Minute Run For Distance, Increase Speed Every 0.1 Miles

Check Final Speed

75 Second Walking Recovery, Get To Base When Ready

Block 2 - 5 Minutes

45 Second Push (Pw @ 8%+)

75 Second Base

45 Second Push (Pw @ 8%+)

75 Second Base

45 Second Push (Pw @ 8%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 6 Minutes

Goal:

Joggers / Runners - Start At Your Highest Speed From Block 1, Decrease Speed 0.1 - 0.5 Mph Every 0.1 Miles

Power Walkers - Start At Your Highest Incline From Block 1, Decrease Incline By 0.5 - 2% Every 0.05 Miles

6 Minute Run For Distance, Decrease Speed Every 0.1 Miles

75 Second Walking Recovery, Get To Base When Ready

Block 4 - 4 Minutes

45 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

45 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

Finisher: 45 Second All Out (Pw @ 10%+)

90 Second To Transition To Floor

Weight Floor - Block 1 - 6 Minutes Rep & Recover

90 Second To Complete:

8 X Lateral Lunge To Upright Row (L)

8 Total X Crab Alt Toe Tap

When Done: Recover Until Next Round Begins

90 Second To Complete:

8 X Lateral Lunge To Upright Row (R)

8 Total X Crab Alt Toe Tap

When Done: Recover Until Next Round Begins

90 Second To Complete:

8 X Lateral Lunge To Upright Row (L)

8 Total X Crab Alt Toe Tap

When Done: Recover Until Next Round Begins

90 Second To Complete:

8 X Lateral Lunge To Upright Row (R)

8 Total X Crab Alt Toe Tap

When Done: Boat Hold (Rest As Needed) Until Time Is Called

75 Second To Transition To Rower

Rower Block 1 - 5 Minutes Rack & Rest

45 Second All Out Row

~15 Second Rest

Repeat Until Time Is Called

90 Second To Transition To Floor

Weight Floor - Block 2 - 6 Minutes Rep & Recover

90 Second To Complete:

8 X Half Kneeling Single Arm Shoulder Press To Stand (L)

8 Total X Alt Full V-Up

When Done: Recover Until Next Round Begins

90 Second To Complete:

8 X Half Kneeling Single Arm Shoulder Press To Stand (R)

8 Total X Alt Full V-Up

When Done: Recover Until Next Round Begins

90 Second To Complete:

8 X Half Kneeling Single Arm Shoulder Press To Stand (L)

8 Total X Alt Full V-Up

When Done: Recover Until Next Round Begins

90 Second To Complete:

8 X Half Kneeling Single Arm Shoulder Press To Stand (R)

8 Total X Alt Full V-Up

When Done: Full V-Up Hold (Rest As Needed) Until Time Is Called

75 Second To Transition To Rower

Rower Block 2 - 5 Minutes

45 Second All Out Row

45 Second Recovery Row

45 Second All Out Row

45 Second Recovery Row

Finisher: 45 Second All Out Row