🟠 Daily Orange Theory Template Intel: 1/19/25 60 Min 2G 🟠 🔥 Power Day: Push Your Limits 🔥 Tread Block: Block 1 - 5.75 min 🏃‍♂️ Push, base, and all-outs to build power. Block 2 - 5 min 🏃‍♀️ Increase your push and AO paces, 45-sec intervals. Block 3 - 4.25 min 🏃‍♂️ Shorter pushes and AO sprints to challenge your speed. Block 4 - 4 min 🏃‍♀️ Quick bursts with 15-sec pushes and AOs to finish strong. 💪 Floor and 🚣 Row Block: Block 1 - 12.25 min 🔄 Single-arm presses, bear plank kick-throughs, deadlifts, and a 150m AO row to fire up your strength and endurance. Block 2 - 9.75 min 🔄 Tempo triplets: 1️⃣ Sumo squats and holds 2️⃣ TRX low rows and holds 3️⃣ Double crunches and hollow holds 💥 Finisher options: Sumo squat, TRX low row, or double crunch for 30 sec. Today’s focus is power, precision, and perseverance. Let’s crush it! 💥 #OrangeTheory #PowerDay #BasePushAllOut #OTFDailyIntel #WorkHardDadHard #FitnessJourney #WorkoutMotivation #GetFit #StrongerEveryDay #CardioWorkout #StrengthTraining #FitFam #GroupFitness #OTFNation

Great power format on the treads tonight with plenty of #AllOuts! Power rows and @TRXtraining on the floor. Going to be sore tomorrow! @orangetheory #OrangeTheoryFitness #OTFNonaSouth #RunRowRepeat #BasePushAllOut #SplatPoints

🟠 Orange Theory Intel: 1/7/25 200M Row Benchmark Switch Template 🟠 It’s benchmark time! Two chances to crush your goals. 💪 If you want to tackle the benchmark first, start on the rower/floor. 🏃‍♂️ Tread Block 1 - 4 minutes  • 4 min tread for time (choose your own pace).  • 2 min to transition to floor. 🏋️‍♂️ Floor Block 1 - 4-minute circuit  • 8 x squat to toes.  • 8 x TRX high row to low row.  • 8 x dumbbell hip hinge swing.  • 2 min to transition to treadmill. 🏃‍♂️ Tread Block 2 - 4 minutes  • 4 min tread for time (choose your own pace).  • 2 min to transition to rower. 🚣‍♂️ Row / Floor Block 2 - 4 minutes  • 200m AO row (once only), check time, transition to floor.  • Circuit until time called:  • 10 x low plank to pike.  • 10 total x alt superhero.  • 2 min to transition to treadmill. 🏃‍♂️ Tread Block 3 - 10 minutes  • Goal: Increase your push pace each round.  • 3 min push, 1 min base.  • 2 min push, 1 min base.  • 1 min push, 1 min base.  • 1 min AO.  • Collapse (member’s choice).  • 2 min to transition to rower. 🚣‍♂️ Row / Floor Block 3 - 10 minutes  • 200m AO row (once only - the “rowdemption”), check time, transition to floor.  • Circuit:  • 6 x low row to neutral grip deadlift to hammer curl to neutral grip shoulder press.  • 10 total x alt lateral lunge to upright row.  • 10 total x high plank pull through. ➡️ Repeat until finisher: 1 min of high plank pull through. 🔥 Double the benchmarks, double the gains. Who’s ready for Rowdemption? 🧡 Work Hard.  Dad Hard.   #WorkHardDadHard #OrangeTheory #OTF #MoreLife #BenchmarkDay #KeepBurning #FitnessJourney #BasePushAllOut #GroupFitness #WorkoutMotivation

🟠 Orange Theory Template Intel: Monday, Jan 6, 2025 – 2G 60-Min Workout 🟠 🏃‍♂️ Tread Blocks: Block 1 (6.75 min):  • 1-min intervals: Push, base, and incline pushes at 2% & 3%.  • Wrap up with a 45-sec AO and 90-sec WR. Block 2 (6.75 min):  • Pushes at 10%, 12%, and 14%, alternating with base.  • Finish with a 45-sec AO and 90-sec WR. Block 3 (6.75 min):  • All-out sprints with WR intervals at 2% and 3%.  • Wrap up with a final 45-sec AO. 🏋️ Floor Blocks: Block 1 (6.75 min): Work & Rest – Unilateral:  • Goblet transverse step-ups (5/6/7 reps).  • Single-arm high rows (5/6/7 reps). ➡️ Increase reps by 1 each round, with rest in between. Block 2 (6.75 min): Work & Rest – Unilateral:  • Single-arm split-stance deadlifts (5/6/7 reps).  • Half-kneeling single-arm Arnold presses (5/6/7 reps). ➡️ Increase reps by 1 each round, with rest in between. 🚣‍♂️ Floor/Row Block 3 (6.75 min): Back to Back  • Push rows: 200m, 300m, 400m.  • Overhead tricep extensions: 10/11/12 reps. ➡️ Increase row distance by 100m and reps by 1 until the finisher: 45-sec AO row. 🔥 Build endurance, power, and strength in every block! Who’s ready to hit that AO incline? 🧡 Work Hard.  Dad Hard.  #WorkHardDadHard #orangetheory #orangetheoryfitness #otf #morelife #fitness #otfnation #workout #fitfam #otffamily #orangetheorynation #allout #orangezone #keepburning #motivation #basepushallout #splatpoints #splat #groupfitness #workhardplayhard #cardio

🟠 Orange Theory Intel: 1/5/24 Power Day 2G 60 Min Workout 🟠 🏃‍♂️ Tread Block 1 (15 min):  • Goal: Increase either your push or all-out pace each round. ➡️ 1-min intervals: push, base, AO, WR, repeated 4 times. ➡️ Wrap up with a 2-min recovery. 🏃‍♂️ Tread Block 2 (6.5 min): ➡️ Shorter pushes and AO sprints:  • 1-min push, 1-min AO, 1-min WR.  • 45s push, 45s AO, 1-min WR.  • 30s push, 30s AO. 🏋️ Floor Block 1 (15 min): Unilateral Circuit:  • 8 each split-stance single-arm low row.  • 4 each cleans.  • 8 each full lateral step-up to knee raise.  • 4 each snatches.  • 8 each standing high-to-low chops. ➡️ 2-min recovery after completing the circuit. 🚣‍♂️ Floor/Row Block 2 (6.5 min): Circuit:  • 6 each single-arm neutral grip thruster with rotation.  • 150m AO row (22-45s). ➡️ Repeat until the finisher: 30s AO row. 🔥 All-out power meets strength in this workout! Are you ready to hit those 1-min AO sprints? 🧡 Work Hard. Dad Hard.  🏋️‍♂️ ⚒️ 👨‍👧‍👦 🔥 #WorkHardDadHard #orangetheory #orangetheoryfitness #otf #fitness #otfnation #workout #fitfam #otffamily #orangetheorynation #allout #orangezone #keepburning #motivation #basepushallout #splatpoints #splat #dritri #gym #otffam #transformationchallenge #otflife #running #otfcoach #health #fitnessmotivation #orangenation #groupfitness #workhardplayhard #cardio

🟠 Orange Theory Intel: Today’s Workout Breakdown 1/3/24 🟠 🏃‍♂️ Tread/Row Block (23.75 min): Block 1: ➡️ 90s base, 45s transition to rower. ➡️ 200m AO row (30-60s), then back to tread at base pace AQAP. Block 2: ➡️ 90s base, 90s base to push (PW 1-6%). ➡️ 45s transition to rower, 200m AO row (30-60s), back to tread at base pace AQAP. Block 3: ➡️ 90s base, 90s base to push (PW 1-6%). ➡️ 90s push (PW 6% ), 45s transition to rower, 200m AO row (30-60s), back to tread at base pace AQAP. Block 4: ➡️ 90s base, 90s base to push (PW 1-6%). ➡️ 90s push (PW 6% ), 90s push to AO (PW 6%-10%), 30s AO (PW 10% ). ➡️ Collapse (member’s choice). 🏋️ Floor Block (23.75 min): Buy-In Circuit (3 rounds):  • 3 x mid-band squat hold lateral walk.  • 6 x mid-band walkout.  • 12 x mid-band crunch hold with in-and-out. Main Circuit (repeat until finisher):  • 6 each x goblet reverse lunge with rotation to full step up.  • 6 each x lateral lunge to balance bicep curl.  • 10 x chest fly to tricep extension. Finisher:  • 30s bicep curls OR mid-band exercise of choice. 🔥 A total body burner that keeps you moving! What was your favorite part? 🧡 #orangetheory #orangetheoryfitness #otf #morelife #fitness #otfnation #workout #fitfam #otffamily #orangetheorynation #allout #orangezone #keepburning #motivation #basepushallout #splatpoints #splat #dritri #gym #otffam #transformationchallenge #otflife #running #otfcoach #health #fitnessmotivation #orangenation #groupfitness #workhardplayhard #cardio

🟠 #OTDad Orange Theory Early Intel: Today’s 2G Workout 🟠 🏃‍♂️ Tread Blocks: ➡️ Block 1 (5.75 min): 1m push, 75s base, 1m AO, 90s WR, 1m AO, 90s WR. ➡️ Block 2 (5 min): 45s push, 75s base, 45s AO, 90s WR, 45s AO, 90s WR. ➡️ Block 3 (4.25 min): 30s push, 75s base, 30s AO, 90s WR, 30s AO, 90s WR. ➡️ Block 4 (4 min): 15s push, 75s base, 15s AO, 90s WR, 30s base, 15s AO. 🏋️ Floor Block 1 (12.25 min): Back-to-back sets:  • 12 x half-kneeling single-arm shoulder press.  • 10 x bear plank alt kick-through.  • 8 x single-arm deadlift, rest.  • 150m AO row (22-45s), count strokes, 90s recovery. 🔥 Floor Block 2 (9.75 min): Tempo triplets: ➡️ Set 1: 8 x sumo squat, 4 x sumo squat (slow), sumo squat hold as long as possible. ➡️ Set 2: 8 x TRX low row, 4 x TRX low row (slow), TRX low row hold as long as possible. ➡️ Set 3: 8 x double crunch, 4 x double crunch (slow), hollow hold as long as possible. Finisher:  • 30s sumo squat 15s squat hold OR  • 30s TRX low row 15s row hold OR  • 30s double crunch 15s hollow hold. 🔥 Strong legs, stronger core! Which block crushed you today? 🧡 #orangetheory #orangetheoryfitness #otf #morelife #fitness #otfnation #workout #fitfam #otffamily #orangetheorynation #allout #orangezone #keepburning #motivation #basepushallout #splatpoints #splat #dritri #gym #otffam #transformationchallenge #otflife #running #otfcoach #health #fitnessmotivation #orangenation #groupfitness #workhardplayhard

Endurance format on the treads today for #GlobalRunningDay w/ #BasePace and surges for 23 minutes. Alternating strength & power on the weight floor; #AllOut rows for 30s. Good class! @orangetheory #OrangeTheoryFitness #OTFNonaSouth #RunRowRepeat #BasePushAllOut #SplatPoints

Yesterday was the #MileBenchmark. We were both happy with our times, though we didn't PR. #SuperSets on the floor. Good workout. @orangetheory #OrangeTheoryFitness   #OTFNonaSouth #RunRowRepeat #BasePushAllOut #SplatPoints

💥BOOM-Today makes 200 wkouts in 408 days!💥Here’s to another yr of burning calories, bldg muscle & pushing limits! Thanks @orangetheory 🤜🏼🤛🏼 #fitfam #basepushallout #splats #dropitlikeasquat #runliftrow #HIIT #5AMhappyhour #OrangeTheory

Endurance day on the treads today - 23-1/2 min straight alternating between increasing #PushPace & #BasePace. 200m buy-in rows for each floor block - the last w/ #MiniBands! Good class @orangetheory #OrangeTheoryFitness   #OTFNonaSouth #RunRowRepeat #BasePushAllOut #SplatPoints

Ok went again today even though I hadn't planned to after the double classes yesterday. But good endurance template on treads, and some strength work on the floor. Enjoyed! 🍊🧡 @orangetheory #OrangeTheoryFitness   #OTFNonaSouth #RunRowRepeat #BasePushAllOut #SplatPoints

Did the #OTF #OTFdouble today - upper body strength class followed by the 60-min class - a good old fashion ESP day #EnduranceStrengthPower. Miss those days! But my arms are spaghetti! @orangetheory #OrangeTheoryFitness   #OTFNonaSouth #RunRowRepeat #BasePushAllOut #SplatPoints

Last day of #HellWeek was a #RockPaperScissors #Rochambeau #RoShamBo & the class only lost 2/10 times - for 10% & 5% inclines! Great #Halloween class! @orangetheory #OrangeTheoryFitness   #OTFNonaSouth #RunRowRepeat #BasePushAllOut #SplatPoints

3rd day of #HellWeek - & it is living up to its reputation. #Breathless today was endurance style - 23-min mostly push & push/all out speeds. Legs on floor - squats, lunges. 700m rows! @orangetheory #OrangeTheoryFitness   #OTFNonaSouth #RunRowRepeat #BasePushAllOut #SplatPoints

#HellWeek day 2 - #BackToBurningHill. Lots of incline during the #RunRow, up to 15%. Lots of arm work, some core w/ the arms on floor - #BurnOut #SuperSets. #StrengthDay! @orangetheory #OrangeTheoryFitness   #OTFNonaSouth #RunRowRepeat #BasePushAllOut #SplatPoints

My 600th #OTF class today! 3G format endurance focus with 30s #PushPace runs & lots of #BasePace recovery. 200-400-600m rows w/ exercises between. Continuous floor movement exercises. @orangetheory #OrangeTheoryFitness   #OTFNonaSouth #RunRowRepeat #BasePushAllOut #SplatPoints

Today @RLCoffeeJr started PT for his #TennisLeg. Good endurance format on treads with lots of #BacePace; endurance on the floor, with power 200m #AllOut rows. Good day. @orangetheory #OrangeTheoryFitness   #OTFNonaSouth #RunRowRepeat #BasePushAllOut #SplatPoints

Good day w/ lots of switching. 5-min blocks. #PushPace #runs on tread. Paired exercises on the floor. #AllOut #rows. Enjoyed it! @orangetheory #OrangeTheoryFitness   #OTFNonaSouth #RunRowRepeat #BasePushAllOut #SplatPoints

Forgot to post Friday's OrangeTheory workout. But now the #OTF and Monday #RunClub crew is at @MillersAleHouse in @LearnLakeNona for #LaborDay! @orangetheory #OrangeTheoryFitness   #OTFNonaSouth #RunRowRepeat #BasePushAllOut #SplatPoints