Today's Orange Theory Workout Intel – Wednesday 8/6/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 8/6/25 2G

Treadmill

Block 1 - 7.5 Minutes

Goal: Maintain Or Increase Your Push Intensity

2 Minute Push (Pw @ 5%+)

75 Second Base

1 Minute Push (Pw @ 6%+)

75 Second Base

30 Second Push (Pw @ 8%+)

75 Second Base

15 Second Push (Pw @ 8%+)

90 Second Walking Recovery, Get Back To Base When Ready

Block 2 - 14.5 Minutes

Goal: Recovery As Quickly As Possible And Match Or Beat Your Tread Pace Each Round

0.25 Mile Run  (Pw 200m / 0.13 Miles @ 4%+)

Walking Recovery Until Ready To Repeat Effort

Repeat Until Time For Finisher: 30 Second All Out (Pw @ 10%+)

Weight Floor Block - 16 Minutes Circuit:Anchor

6 - 8 Each X Single Arm Squat

12 - 16 Total X Reciprocating Rows

8 Total X High Plank Pull Through (Anchor)

6 - 8 Each X Single Arm Deadlift

12 - 16 Total X Reciprocating Shoulder Press

8 Total X High Plank Pull Through (Anchor)

Repeat Until Time Is Called

90 Second Recovery, Transition To Rower

Rower - 6 Minutes

150m All Out Row (0:22 - 0:45), Check Average Watts, Rest

12 Total X Alt Bicep Curls, Rest

Repeat Until Finisher: 30 Second All Out Row (100 - 200m+)