Today's Orange Theory Workout Intel – Wednesday 9/17/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 9/17/25 2G

Treadmill

Block 1 - 8 Minutes

Goal: Maintain Or Increase Your Push Pace Each Round

2 Minute Push (Pw @ 5%+)

1 Minute Base

2 Minute Push (Pw @ 5%+)

1 Minute Base

2 Minute Push (Pw @ 5%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 7 Minutes

Goal: Maintain Your Base Pace As The Inclines Increase

1 Minute Base @ 3% (Pw @ 5%+)

1 Minute Base

1 Minute Base @ 4% (Pw @ 6%+)

1 Minute Base

1 Minute Base @ 5% (Pw @ 7%+)

1 Minute Base

1 Minute Base @ 6% (Pw @ 8%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 5 Minutes

Goal: Maintain Or Increase Your All Out Intensity

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

30 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

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

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 8 Minutes

Buy-In: 40 Stroke Base Row, Check & Remember Distance

Work & Active Recovery:

12 - 20 X Dumbbell Bench Tap Squat

12 X Low Band Neutral Grip Shoulder Press

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 7 Minutes

Goal: Match Or Beat Half Your Distance From Block 1

Buy-In: 20 Stroke Push Row @ 22 Strokes / Minute, Check & Remember Distance

Work & Active Recovery:

6 - 10 X Chest Press

12 X Low Band Deadlift To Low Row

Repeat Until Time Is Called

90 Second Recovery

Block 3 - 5 Minutes

Goal: Match Or Beat Half Your Distance From Block 2

Buy-In: 10 Stroke All Out Row @ 28 Strokes / Minute (80-120m+), Check Distance

Work & Active Recovery:

4 - 8 Total X Alt Single Arm Snatch

12 Total X Low Band Crunch Hold With Scissors

Repeat Until Time For Finisher: 30 Second Of Alt Single Arm Snatch