Today's Orange Theory Workout Intel – Wednesday 6/11/25

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 6/11/25

Treadmill

Block 1 - 8 Minutes

30 Second Base @ 4% (Pw 6%+)

30 Second Base

30 Second Base @ 4% (Pw 6%+)

1 Minute Base

30 Second Base @ 4% (Pw 6%+)

2 Minute Base

30 Second Base @ 4% (Pw 6%+)

1 Minute Base

30 Second Base @ 4% (Pw 6%+)

30 Second Base

30 Second Base @ 4% (Pw 6%+)

90 Second Walking Recovery

Block 2 - 8 Minutes

30 Second Push (Pw 6%+)

30 Second Base

30 Second Push (Pw 6%+)

1 Minute Base

30 Second Push (Pw 6%+)

2 Minute Base

30 Second Push (Pw 6%+)

1 Minute Base

30 Second Push (Pw 6%+)

30 Second Base

30 Second Push (Pw 6%+)

90 Second Walking Recovery

Block 3 - 5 Minutes

30 Second All Out (Pw 10%+)

45 Second Walking Recovery

30 Second All Out (Pw 10%+)

90 Second Walking Recovery

30 Second All Out (Pw 10%+)

45 Second Walking Recovery

30 Second All Out (Pw 10%+)

Rower / Weight Floor

Block 1 - 8 Minutes

Buy-In 200m Push Row @ 20 - 24 Strokes / Minute (Once Only)

Repeat Until Time Is Called:

Back To Back Tempo Couplet:

5 X Sumo Deadlift (Slow)

5 X Sumo Deadlift, Rest

6 - 10 Total X Alt Low Row

90 Second Recovery

Block 2 - 8 Minutes

Buy-In 200m Push Row @ 24 - 28 Strokes / Minute (Once Only)

Repeat Until Time Is Called:

Back To Back Tempo Couplet:

5 X Close Grip Chest Press (Slow)

5 X Close Grip Chest Press, Rest

12 - 16 Total X Alt Cross Back Lunge

90 Second Recovery

Block 3 - 5 Minutes

Buy-In: 200m Push Row @ 28 - 32 Strokes / Minute (Once Only)

Repeat Until Finisher: 4 - 8 X Neutral Grip Thruster

Finisher: 30 Second Of Neutral Grip Thruster