Orange Theory Workout Today – Tuesday, 8/12 /25 (2G Format)
August 12, 2025
Tuesday 12 August 2025 – 2G 60 minutes Endurance on the treads and strength / power on the floor with squat jacks, push rows and more bench press! Tread Block 1 – 10.5 minutes 90 sec WR, get to base when ready Tread Block 2 – 11.5 minutes Floor Block 1 – 10.5 minutes 90
Orange Theory Workout Today – Monday, 8/11/25 (2G Format)
August 11, 2025
Monday 11 August 2025 – 2G 60 minutes ESP today – more hills! Long block on the floor broken into a strength, endurance and power parts. Tread Block 1 – 7 minutes 90 sec WR, get to base when ready Tread Block 2 – 7 minutes 90 sec WR, get to base when ready Tread
Orange Theory Workout Today – Sunday, 8/10/25 (2G Format)
August 10, 2025
Sunday 10 August 2025 – 2G 60 minutes More hills on the treads, with some push rows on the floor, incorporating more endurance-style sets. Tread Block 1 – 6.5 minutes 90 sec WR, get to base when ready Tread Block 2 – 6.5 minutes 90 sec WR, get to base when ready Tread Block 3
Orange Theory Workout Today – Saturday, 8/9/25 (2G Format)
August 9, 2025
Saturday 9 August 2025 – 2G 60 minutes ESP today! Endurance to start, then strength and power. Plenty of walking recoveries. Tread Block 1 – 7.5 minutes 90 sec WR, get back to base when ready Tread Block 2 – 5 minutes 90 sec WR, get back to base when ready Tread Block 3 –
Orange Theory Workout Today – Friday, 8/8/25 (2G Format)
August 8, 2025
Friday 8 August 2025 – 500m benchmark row 2G 60 minutes This is a switch template with a decent amount of time in between blocks. Tread Block 1 – 4 minutes 2 min to transition to floor Floor Block 1 – 4 minutes 2 min to transition to treadmill, get back to base Tread Block
Orange Theory Workout Today – Thursday, 8/7/25 (2G Format)
August 7, 2025
Thursday 7 August 2025 – 2G 60 minutes Strength and endurance on the treads. Tempo couplets on the floor with some power rows. Tread Block 1 – 6.5 minutes 90 sec WR, get back to base when ready Tread Block 2 – 6.5 minutes 90 sec WR, get back to base when ready Tread Block
Orange Theory Workout Today – Wednesday, 8/6/25 (2G Format)
August 6, 2025
Wednesday 6 August 2025 – 2G 60 minutes Another fake power day. It’s a bit of a prep for the one-mile benchmark. Lots of quarter mile efforts on repeat. Floor is more endurance focused with some decent lifts. All out rows to finish with bicep curls. Tread Block 1 – 7.5 minutes 90 sec WR,
Orange Theory Workout Today – Tuesday, 8/5/25 (2G Format)
August 5, 2025
Tuesday 5 August 2025 – 2G 60 minutes ESP today – 90 second efforts paired with 1 minute recoveries. Bosu on the floor with variations of a 250m row. Tread Block 1 – 6.5 minutes 90 sec WR, get back to base when ready Tread Block 1 – 6.5 minutes 90 sec WR, get back
Orange Theory Workout Today – Monday, 8/4/25 (2G Format)
August 4, 2025
Monday 4 August 2025 – 2G 60 minutes Another endurance block – good for the Marathon Month miles! Tough little floor block with a bit of an endurance focus with power (I mean who doesn’t like hammer curls to stands or rounds of split squats with snatches?). Surges are a little tap up in pace
Orange Theory Workout Today – Sunday, 8/3/25 (2G Format)
August 3, 2025
Sunday 3 August 2025 – 2G 60 minutes We have a fake power day for Sunday. No rowing! Floor has work & rest, pretty leg heavy with the lunges and front squats. More shoulder presses! Tread Block – 23 minutes Floor Block 1 – 12 minutes 90 sec recovery Floor Block 2 – 9.5 minutes
(7+ Pictures) Does Orangetheory Have Showers and Lockers?
April 24, 2025
Absolutely! Orangetheory Fitness has lockers and showers in all their studios. The showers are not crowded in most cases, while the lockers are more than enough for any particular class. And, while most people are not into public bathrooms and showers, Oranegtheory has made theirs so comfortable that you don’t feel awkward or odd. And
Do You Have To Use Orangetheory Heart Rate Monitor?
April 24, 2025
Do you need an Oranegtheory heart rate monitor? No, you don’t. Orangetheory allows you to take the classes even without a heart rate monitor. Some people go without a heart rate monitor; others use other brands’ heart rate monitors. However, the Oranegtheory heart rate monitors are among the main factors defining the Oranegtheory experience. Therefore, it
Orangetheory 500m Row: Strategy, Experience & Template
April 24, 2025
The Orangetheory 500m row benchmark is a challenging yet rewarding experience. And 500 meters may seem like a tough distance to row because it’s a sprint. During the 500-meter row, you’ll need to give it your all, using every major muscle group in a sprint lasting around a minute and a half to two minutes.
Orangetheory 1-Mile Benchmark (Guide, Strategy & Template)
April 24, 2025
Orangetheory 1 Mile Benchmark is a fitness challenge designed to help participants track their progress over time. During the Benchmark, participants are required to run 1 mile on a treadmill with a minimum incline of 1% in a 14-minute tread block. You get 14 minutes to complete it and the goal of the 1-mile benchmark
Your First Orangetheory Class: What to Expect
April 24, 2025
Orangetheory Fitness (OTF) offers a free class for anyone wanting to try it for the first time. Here we’ll cover what to expect before, during, and after your Orangetheory first class. Reminder – What Is Orangetheory? Orangetheory is a coach-led group fitness class based on heart rate interval training. The class consists of treadmills, water rowing
Latest Articles
8 Best Sciatica Exercises to Relieve Pain and Improve Mobility
May 5, 2026
Sciatica exercises to relieve pain should focus on gentle movement, hip mobility, nerve comfort, and core support—not aggressive stretching or forcing through symptoms. The goal is to help you move better, reduce irritation when possible, and build confidence with safe, low-impact exercises. Sciatica usually causes pain that travels from the lower back or buttock down
Russian Twist: Benefits, Muscles Worked, Form and Mistakes
May 4, 2026
The Russian twist exercise is a seated core movement where you rotate your torso from side to side while keeping your abs braced. It is commonly used to train the obliques, improve rotational core control, and build better trunk stability. The exercise looks simple, but good form matters. When done too fast, too heavy, or
9 Best BOSU Ball Leg Exercises for Strength and Stability
May 4, 2026
BOSU ball leg exercises are lower-body strength drills that challenge your balance, stability, and control at the same time. Instead of only training your legs in a fixed position, the BOSU forces your feet, ankles, hips, core, and legs to work together so you can stay steady while you squat, lunge, step, bridge, and balance.
Resistance Band Rows: Muscles Worked, Benefits, and Form
May 3, 2026
Resistance band rows are a back-strengthening exercise that trains your upper back, lats, rear shoulders, arms, and core using an elastic resistance band. They are useful for home workouts, warm-ups, beginner strength training, and anyone who wants a portable pulling exercise without a cable machine. The main goal is simple: pull the band toward your
11 Best Lat Stretches to Release Tight Back and Shoulders
May 3, 2026
Lat stretches are mobility exercises that help lengthen the latissimus dorsi, the large back muscle that runs from the upper arm down through the side and lower back. When your lats feel tight, reaching overhead, pressing, pulling, and even maintaining a relaxed shoulder position can feel restricted. This guide covers the best lat stretches for
Barbell Hack Squat: Form, Muscles Worked, Benefits
May 2, 2026
The barbell hack squat is a quad-focused lower-body exercise where you lift a barbell from behind your legs instead of placing it on your back. It trains your legs with a squat-style movement while keeping the load lower and behind the body. This guide explains how to do the barbell hack squat with proper form,
Tricep Pushdown: Muscles Worked, Benefits, Form, & Mistakes
May 2, 2026
The tricep pushdown, often searched as the tricep pull down, is a cable or resistance-band exercise that trains the back of your upper arms by extending your elbows against resistance. It is one of the best beginner-friendly exercises for isolating the triceps, improving arm definition, and building stronger lockout strength for pressing movements. In this
10 Best Dumbbell Tricep Exercises for Bigger, Stronger Arms
May 1, 2026
Dumbbell tricep exercises help you build stronger, more defined arms using simple equipment and controlled elbow extension. The best moves train the triceps through different arm positions, including overhead, lying, pressing, and kickback variations. This guide covers the best dumbbell tricep exercises, muscles worked, proper form, common mistakes, workout programming, and beginner-friendly tips so you
11 Best Dumbbell Back Exercises for a Stronger, Wider Back
April 30, 2026
Dumbbell back exercises can help you build a stronger, wider back with simple equipment, whether you train at home or in the gym. The best moves combine rows, pullovers, rear-delt work, hip-hinge patterns, shrugs, and carries so you train your lats, traps, rhomboids, rear delts, spinal erectors, and grip from multiple angles. Dumbbells are especially
12 Best Shoulder Exercises at Home for Strong Shoulders
April 30, 2026
The best shoulder exercises at home are the ones that train all three parts of your deltoids: front delts, side delts, and rear delts. A complete home shoulder workout should include pressing, raising, rear-delt work, and shoulder-stability exercises so you build strength, width, and control without needing a full gym. You can train shoulders at