Today's Orange Theory Workout Intel – Wednesday 12/17/25
- OTF Insider
- 3 days ago
- 2 min read
OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 12/17/25
Treadmill
Block 1 - 5 Minutes
30 Second Base @ 4% (Pw @ 8%+)
30 Second Base
45 Second Base @ 4% (Pw @ 8%+)
30 Second Base
1 Minute Base @ 4% (Pw @ 8%+)
30 Second Base
75 Second Base @ 4% (Pw @ 8%+)
75 Second Walking Recovery, Get To Base When Ready
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Block 2 - 5 Minutes
75 Second Base @ 4% (Pw @ 8%+)
30 Second Base
1 Minute Base @ 4% (Pw @ 8%+)
30 Second Base
45 Second Base @ 4% (Pw @ 8%+)
30 Second Base
30 Second Base @ 4% (Pw @ 8%+)
75 Second Walking Recovery, Get To Base When Ready
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Block 3 - 5 Minutes
30 Second Push (Pw @ 8%+)
30 Second Base
45 Second Push (Pw @ 8%+)
30 Second Base
1 Minute Push (Pw @ 6%+)
30 Second Base
75 Second Push (Pw @ 6%+)
75 Second Walking Recovery, Get To Base When Ready
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Block 4 - 5 Minutes
75 Second Push (Pw @ 6%+)
30 Second Base
1 Minute Push (Pw @ 6%+)
30 Second Base
45 Second Push (Pw @ 8%+)
30 Second Base
Finisher: 30 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
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Weight Floor - 17.5 Minutes
2 Rounds Work & Rest - Strong & Stable:
10 X Bicep Curl To Shoulder Press, Rest
8 Each X Balance Single Arm Bicep Curl, Rest
2 Rounds Work & Rest - Strong & Stable:
10 X Deadlift, Rest
8 Each X Single Leg Deadlift, Rest
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2 Rounds Work & Rest - Strong & Stable:
10 Each X 4-Point Single Arm Low Row, Rest
10 Total X High Plank Switch Alt Low Row, Rest
Bonus: Repeat Your Favorite Exercises Until Time Is Called
75 Second To Transition To The Rower
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Rower - 5 Minutes
Goal: Accumulate As Much Distance As Possible At 22 - 26 Strokes / Minute
Green Goal: 900m+
Orange Goal: 1100m+
Red Goal: 1300m+
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5 Minute Row For Distance:
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75 Second Push Row @ 22-26 Strokes / Minute
30 Second Base Row @ 22-26 Strokes / Minute
1 Minute Push Row @ 22-26 Strokes / Minute
30 Second Base Row @ 22-26 Strokes / Minute
45 Second Push Row @ 22-26 Strokes / Minute
30 Second Base Row @ 22-26 Strokes / Minute
Finisher: 30 Second All Out Row @ 22-26 Strokes / Minute
Check Distance