The Orangetheory PSL Workout is a one-day themed event featuring presses, squats, and lunges—plus signature treadmill and rowing blocks—designed to blend challenging fitness with fall flavor. Usually held on August 27, it brings together intense training, community spirit, and pumpkin-themed perks.
If you’re an Orangetheory Fitness (OTF) member or considering joining, this event is a perfect mix of science-backed programming and seasonal celebration. You’ll get a sweaty, full-body workout and may walk out with coffee gift cards, pumpkin-spice bars, or even real PSL drinks.
What Is the Orangetheory PSL Workout?
The PSL in Orangetheory PSL Workout stands for Press, Squat, Lunge—three foundational strength moves featured heavily in the day’s floor block. According to Orangetheory Fitness, the workout typically includes:
- Strength floor sequence: Presses (upper body), squats (lower body power), and lunges (unilateral stability)
- Rowing pushes: Short bursts to spike heart rate and increase calorie burn
- Endurance treadmill block: About 14.5 minutes of speed or incline work
It’s a one-time template designed to challenge multiple muscle groups while keeping your OTF splat points climbing.
When Does It Happen?
The PSL Workout is usually scheduled for August 27 each year, marking the unofficial kickoff to the fall fitness season. However, dates can vary slightly by studio—always confirm with your local OTF.
What Makes It Special?
Unlike a standard class, the PSL Workout layers in seasonal fun:
- Pumpkin-spice energy – some studios serve post-class pumpkin spice lattes, offer smoothie samples, or hand out RXBAR Pumpkin Spice protein bars.
- Coffee gift cards – many members report getting Dunkin’ or Starbucks cards instead of drinks to avoid in-class logistics.
- Decor & music – fall colors, themed playlists, and a fun, festive vibe in the studio.
“Nobody’s forcing anyone to drink a PSL … they’re just trying to have some fun with the calendar and seasons.” — Orangetheory Reddit community
Orangetheory PSL Workout Template
Below is the detailed PSL workout format, so you know exactly what to expect.
Note: Unlike most OTF specialty workouts that have different templates for 2G (two groups) and 3G (three groups) formats, the PSL workout uses the exact same template for both. So no matter which class you book, you’ll be following this same sequence.
1. PSL Treadmill Block – 14.5 Minutes
Goal: Increase your push pace each round.
| Time (mm:ss) | Phase | Intensity Notes |
|---|---|---|
| 0:00 – 1:30 | Push Pace | Faster than base, challenging but sustainable |
| 1:30 – 4:30 | Base Pace | Comfortable but steady effort |
| 4:30 – 6:00 | Push Pace | Match or slightly beat first push |
| 6:00 – 9:00 | Base Pace | Steady recovery pace |
| 9:00 – 10:30 | Push Pace | Match or beat previous push pace |
| 10:30 – 13:30 | Base Pace | Control breathing, prep for final push |
| 13:30 – 14:30 | All Out | Maximum effort, empty the tank |
2. PSL Row Block – 14.5 Minutes
Goal: Maintain ~24 strokes/min and complete rowing + exercise combos.
Repeat the following sequence until time is called:
| Row Distance | Floor Exercise | Reps |
|---|---|---|
| 300m push row | Med ball single-leg front press | 5 each side |
| 200m push row | Med ball single-leg front press | 5 each side |
| 100m push row | Med ball single-leg front press | 5 each side |
| 300m push row | Med ball squat to bicep curl | 10 total |
| 200m push row | Med ball squat to bicep curl | 10 total |
| 100m push row | Med ball squat to bicep curl | 10 total |
| 300m push row | Med ball alternating forward lunge | 10 total |
| 200m push row | Med ball alternating forward lunge | 10 total |
| 100m push row | Med ball alternating forward lunge | 10 total |
Finisher: 1 min all-out row.
3. PSL Floor Blocks
Floor Block 1 – 6 Minutes (Work & Rest)
- 12 total alternating pivot to single-arm neutral grip shoulder press → rest
- 12 squat to shrug → rest
- 12 total alternating reverse lunges → rest
Floor Block 2 – 7 Minutes (Work & Rest)
- 12 chest press → rest
- 12 sumo squat → rest
- 12 total goblet alternating lateral lunges → rest
Finisher: 1 min coach’s choice — in the given class, it was squat to press.
source: reddit
Why You Should Join the PSL Workout
- Full-Body Training
You hit upper, lower, and core muscles in a single session. - Community Spirit
Fall-themed workouts are a fun way to connect with fellow members. - Seasonal Rewards
Coffee gift cards, protein bars, and other goodies add an incentive. - Break From Routine
Special templates can boost motivation and challenge you in new ways.
How to Prepare for the PSL Workout
- Book early – classes fill quickly due to limited spots.
- Hydrate – higher intensity + seasonal treats = stay on top of water intake.
- Dress for fun – wear fall colors or pumpkin-themed gear if your studio encourages it.
- Fuel up – have a balanced snack pre-class to power through presses, squats, and lunges.
FAQs About the Orangetheory PSL Workout
1. Do you have to drink a pumpkin spice latte after class?
No—many studios offer alternatives like gift cards or protein bars.
2. Is it harder than a normal OTF class?
It’s different, not necessarily harder. Expect more leg work and themed variations.
3. Can non-members join?
Yes, if your studio has guest passes available—call ahead to check.
4. What’s the main benefit?
A full-body strength and cardio workout with a festive twist.
5. Will it count toward my challenge or transformation points?
Yes, it’s an official class and counts toward all OTF tracking.
6. Are the exercises beginner-friendly?
Yes—coaches provide modifications for all fitness levels.
7. Does every location participate?
Most do, but confirm with your local studio.
Conclusion
The Orangetheory PSL Workout is more than just a fitness class—it’s a seasonal celebration that keeps your training fresh and your motivation high. Whether you’re chasing splat points or just looking for a festive, community-driven workout, this August tradition is worth booking early.
Press, squat, and lunge your way into fall—pumpkin spice optional.