Today's Orange Theory Workout Intel – Wednesday 10/1/25 2G
- OTF Insider
- Sep 30
- 2 min read
OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 10/1/25 2G
Treadmill
Block 1 - 3 Minutes
3 Minute Push (Pw @ 4%+)
1 Minute Walking Recovery, Get To Base When Ready
Block 2 - 3 Minutes
2.5 Minute Push (Pw @ 4%+)
30 Second Push @ 1.5% (Pw @ 5+)
1 Minute Walking Recovery, Get To Base When Ready
Block 3 - 3 Minutes
2 Minute Push (Pw @ 4%+)
30 Second Push @ 1.5% (Pw @ 5%+)
30 Second Push @ 2% (Pw @ 6%+)
1 Minute Walking Recovery, Get To Base When Ready
Block 4 - 3 Minutes
90 Second Push (Pw @ 4%+)
30 Second Push @ 1.5% (Pw @ 5%+)
30 Second Push @ 2% (Pw @ 6%+)
30 Second Push @ 2.5% (Pw @ 7%+)
1 Minute Walking Recovery, Get To Base When Ready
Block 5 - 3 Minutes
1 Minute Push (Pw @ 4%+)
30 Second Push @ 1.5% (Pw @ 5%+)
30 Second Push @ 2% (Pw @ 6%+)
30 Second Push @ 2.5% (Pw @ 7%+)
30 Second Push @ 3% (Pw @ 8%+)
1 Minute Walking Recovery, Get To Base When Ready
Block 6 - 3 Minutes
30 Second Push (Pw @ 4%+)
30 Second Push @ 1.5% (Pw @ 5%+)
30 Second Push @ 2% (Pw @ 6%+)
30 Second Push @ 2.5% (Pw @ 7%+)
30 Second Push @ 3% (Pw @ 8%+)
Finisher: 30 Second Push @ 3.5% (Pw @ 9%+)
90 Second To Transition To The Floor
Rower / Weight Floor
Block 1 - 19 Minutes
Back-To-Back Drop Set:
6 - 10 X Shoulder Press (Heavy)
Reciprocating Shoulder Press (Lighter) Amrepsap, Rest
6 - 10 Total X Alt Sumo Deadlift
150m All Out Row (0:22 - 0:45), Check & Remember Time
Back-To-Back Drop Set:
6 - 10 X Low Row (Heavy)
Reciprocating Low Row (Lighter) Amrepsap, Rest
6 - 10 Total X Goblet Alt Forward Lunge With Torso Rotation
150m All Out Row (0:22 - 0:45), Check & Remember Time
Repeat Until Time Is Called
1 Minute Recovery
Block 2 - 3 Minutes Core Burn-Out - Back-To-Back
Goal: Match Or Beat Your Reps On The V-Ups
30 Second Of Low Plank
30 Second Of Full V-Up, Count & Remember Reps
30 Second Of Low Plank
30 Second Of Full V-Up, Count & Remember Reps
30 Second Of Low Plank
Finisher: 30 Second Of Full V-Up, Count & Check Reps
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