Orange Theory Workout Today – Monday, 9/22/25 (2G 60 minutes)

Monday 22 September 2025 – 2G 60 minutes

Tread Block 1 – 7.5 minutes

• 45 sec push (PW @ 8%+)
• 1 min AO (PW @ 10%+)
• 1 min WR
• 45 sec push (PW @ 8%+)
• 30 sec base
• 1 min AO (PW @ 10%+)
• 1 min WR
• 30 sec base
• 1 min AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 2 – 6.75 minutes

• 45 sec push (PW @ 8%+)
• 45 sec AO (PW @ 10%+)
• 1 min WR
• 45 sec push (PW @ 8%+)
• 30 sec base
• 45 sec AO (PW @ 10%+)
• 1 min WR
• 30 sec base
• 45 sec AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 3 – 6 minutes

• 45 sec push (PW @ 8%+)
• 30 sec AO (PW @ 10%+)
• 1 min WR
• 45 sec push (PW @ 8%+)
• 30 sec base
• 30 sec AO (PW @ 10%+)
• 1 min WR
• 30 sec base
• 30 sec AO (PW @ 10%+)

90 sec transition to floor

Floor Block 1 – 7.5 minutes

• Buy-in:
  • 45 sec push row (22 – 24 strokes / minute)
  • 1 min AO row (22 – 24 strokes / minute) (200 – 300m+), check & remember average watts
• Back to back – load & xplode:
  • 5 x low bench single arm split squat (rear foot elevated) (L)
  • 5 x low bench reverse lunge to single leg hop (L), rest
  • 5 x low bench single arm split squat (rear foot elevated) (R)
  • 5 x low bench reverse lunge to single leg hop (R), rest
  • Repeat until time is called

90 sec recovery

Floor Block 2 – 6.75 minutes

• Buy-in:
  • 45 sec push row (22 – 24 strokes / minute)
  • 45 sec AO row (22 – 24 strokes / minute) (200 – 300m+), check & remember average watts
• Back to back – load & xplode:
  • 5 each x split stance low row
  • 10 total x alt low row (explosive), rest
  • Repeat until time is called

90 sec recovery

Floor Block 3 – 6 minutes

• Buy-in:
  • 30 sec push row (22 – 24 strokes / minute)
  • 45 sec AO row (22 – 24 strokes / minute) (200 – 300m+), check average watts
• Back to back – load & xplode:
  • 8 x two handed single dumbbell squat
  • 8 x low bench burpee to squat jack, rest
  • Repeat until time is called