Today's Orange Theory Workout Intel – Wednesday 8/13/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 8/13/25 2G

Treadmill / Rower

Row Block 1 - 3 Minutes

Goal: Match Or Beat Your Row Distance Each Round

Reset Row Monitor

15 Stroke Row (@ 26 Strokes / Minute), Rest

Check & Remember Distance

Repeat Until Time Is Called, Decreasing Stroke Rate By 2 Each Round

90 Second Transition To Treadmill, Get To Base When Ready

Tread Block 1 - 6.5 Minutes

30 Second Base

1 Minute All Out (Pw @ 10%+)

75 Second Walking Recovery, Get To Base When Ready

30 Second Base

45 Second All Out (Pw @ 10%+)

90 Second Walking Recovery

30 Second Base

30 Second All Out (Pw @ 10%+)

90 Second To Transiton To Rower, Get To Base Row When Ready

Row Block 2 - 3 Minutes

Goal: Match Or Beat Your Row Distance Each Round

Reset Row Monitor

15 Stroke Row (@ 26 Strokes / Minute), Rest

Check & Remember Distance

Repeat Until Time Is Called, Decreasing Stroke Rate By 2 Each Round

90 Second Transition To Treadmill, Get To Base When Ready

Tread Block 2 - 6.5 Minutes

30 Second Base

1 Minute All Out (Pw @ 10%+)

75 Second Walking Recovery, Get To Base When Ready

30 Second Base

45 Second All Out (Pw @ 10%+)

90 Second Walking Recovery

30 Second Base

Finisher: 30 Second All Out (Pw @ 10%+)

Weight Floor

Block 1 - 11 Minutes

Work & Rest:

6 - 10 X Seated Shoulder Press, Rest

3 - 5 Each X Single Arm Step-Out Squat, Rest

6 - 10 X Low Row, Rest

Repeat Until Time For Buy-Out

Buy-Out (8:30 - 11:00) - Circuit - Anti-Rotation:

10 Total X Bicycle Press

5 Each X Low Side Plank Leg Lift

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 11 Minutes

Work & Rest:

6 - 10 Total X Alt Sumo Deadlift, Rest

6 - 10 X Seated Bicep Curl, Rest

6 - 10 Each X Split Squat (Rear Foot Elevated), Rest

Repeat Until Time For Buy-Out

Buy-Out (8:30 - 11:00) - Circuit - Rotation:

10 Total X Bicycle Crunch

5 Each X Low Side Plank Thread The Needle

Repeat Until Finisher: 30 Second Of Bicycle Crunch