Today's Orange Theory Workout Intel – Wednesday 9/24/25 2G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 9/24/25 2G

Treadmill- Block 1 - 10.5 Minutes

2 Minute Tread @ 3% (Pw @ 4%+)

1 Minute Base

90 Second Tread @ 6% (P @ 7%+)

1 Minute Base

1 Minute Tread @ 9% (Pw @ 9%+)

1 Minute Walking Recovery, Get To Base When Ready

30 Second Basec

1 Minute Push (Pw @ 6%+)

1 Minute Push To All Out (Pw @ 6-10%)

30 Second All Out (Pw @ 10%+)

2 Minute To Transition To Floor

Rower / Weight Floor Block 1 - 10.5 Minutes

Buy-In: 500m Row, Check & Remember Time

Circuit - Anchor:

4 Each X Single Arm Neutral Grip Thruster

8 X Bosu Reverse Hyperextension

4 Each X Single Arm Neutral Grip Thruster

8 X Bosu Kneeling Lateral Raise

Repeat Until Time Is Called

2 Minute To Transition To Treadmill, Get To Base When Ready

Treadmill - Block 2 - 11 Minutes

1 Minute Tread @ 9% (Pw @ 9%+)

1 Minute Base

90 Second  Tread @ 6% (P @ 7%+)

1 Minute Base

2 Minute Tread @ 3% (Pw @ 4%+)

1 Minute Walking Recovery, Get To Base When Ready

30 Second  Base

1 Minute Push (Pw @ 6%+)

1 Minute Push To All Out (Pw @ 6-10%)

Finisher: 1 Minute All Out (Pw @ 10%+)

2 Minute To Transition To Floor

Rower / Weight Floor Block 2 - 11 Minutes

Buy-In: 500m Row, Check Time

Circuit - Anchor:

4 Each X Bosu Kneeling Hip Thrust With Low To High Chop

8 X Thumbs Up Y

4 Each X Bosu Kneeling Hip Thrust With Low To High Chop

8 Total X Alt Cross Back Lunge

Repeat Until Time For Finisher

Finisher:

30 Second Of Bicycle Crunch (Slow)

30 Second Of Bicycle Crunch