Orange Theory Workout Today – Sunday, 9/21/25 (2G 60 minutes)

Sunday 21 September 2025 – 2G 60 minutes

Tread Block 1 – 7 minutes

  • 1 min base
  • 1 min base to push (PW @ 1 – 6%)
  • 1 min push (PW @ 6%+)
  • 1 min push to AO (PW @ 6 – 10%)
  • 1 min AO (PW @ 10%+)
  • 1 min WR
  • 1 min AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 2 – 7.5 minutes

  • 6 min tread for distance @ 10%, decrease incline by 1 – 2% every minute
  • 30 sec AO (PW @ 10%+)
  • 30 sec WR
  • 30 sec AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 3 – 6.25 minutes

  • 30 sec base
  • 30 sec base to push (PW @ 1 – 6%)
  • 30 sec push (PW @ 6%+)
  • 30 sec push to AO (PW @ 6 – 10%)
  • 30 sec AO (PW @ 10%+)
  • 1 min WR
  • 30 sec AO (PW @ 10%+)
  • 45 sec WR
  • 30 sec AO (PW @ 10%+)
  • 30 sec WR
  • Finisher: 30 sec AO (PW @ 10%+)

90 sec transition to floor

Floor Block 1 – 7 minutes

  • Buy-in: 250m push row, check & remember time (just once)
  • Circuit:
    • 12 total x alt lateral lunge
    • 12 each x bench high plank single arm reverse fly
    • 12 x TRX rollout
    • Repeat until time is called

90 sec recovery

Floor Block 2 – 7.5 minutes

  • Buy-in: 250m push row (22 strokes / minute), check & remember time (just once)
  • Circuit:
    • 6 – 10 total x goblet alt forward lunge with torso rotation
    • 6 – 10 x reverse fly
    • 6 each x TRX two handed hip drop
    • Repeat until time is called

90 sec recovery

Floor Block 3 – 6.25 minutes

  • Buy-in: 250m AO row (0:37 – 1:15), check time (just once)
  • Circuit:
    • 4 – 8 x clean
    • 10 total x bench lateral hop over
    • 10 total x TRX low plank with alt knee raise
    • Repeat until time for finisher
  • Finisher:
    • 30 sec of clean OR
    • 30 sec of bench lateral hop over