Today's Orange Theory Workout Intel – Wednesday 10/22/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 10/22/25 2G

Treadmill

Block 1 - 2.5 Minutes

30 Second Push (Pw @ 8%+)

45 Second Base

30 Second Push (Pw @ 8%+)

45 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 4 Minutes

45 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

30 Second Push (Pw @ 8%+)

45 Second Base

30 Second Push (Pw @ 8%+)

45 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 5.5 Minutes

45 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

45 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

30 Second Push (Pw @ 8%+)

45 Second Base

30 Second Push (Pw @ 8%+)

45 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 4 - 7 Minutes

45 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

45 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

45 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

30 Second Push (Pw @ 8%+)

45 Second Base

30 Second Push (Pw @ 8%+)

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

90 Second To Transition To Rower

Rower Block 1 - 2.5 Minutes

2.5 Min Row For Distance @ 20 - 24 Strokes / Minute

Check & Remember Distance

90 Second To Transition To The Floor

Weight Floor

Block 1 - 11 Minutes

Two Rounds - Back-To-Back Superset:

8 X Mid Band Bridge (Shoulders On Bench)

8 X Mid Band Deadlift, Rest

8 X Mid Band In / Out Hops

When Done - Back-To-Back Superset:

8 X Trx Low Row

8 X Low Row, Rest

8 X Clean To Front Squat

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 3.75 Minutes Circuit

Three Rounds:

12 / 8 / 4 X Low Band Toe Reach (With Dumbbell)

12 / 8 / 4 X Low Band Seated Knee Tuck

12 / 8 / 4 X High Plank Alt Toe Tap

Bonus: Choose Your Favourite Exercise To Repeat Until Time Is Called

90 Second To Transition To The Rower

Rower Block 2 - 2.5 Minutes

2.5 Min Row For Distance @ 20 - 24 Strokes / Minute, Last 45 Seconds Is The Finisher - Increased Intensity

Check Distance