The Orangetheory PSL Workout is a themed training session built around presses, squats, and lunges—plus signature treadmill and rowing challenges—to combine high-energy fitness with fall-inspired fun. Typically held on August 27, it offers members a full-body workout alongside seasonal treats, gift cards, and a festive studio atmosphere.
If you’re an Orangetheory Fitness (OTF) regular or thinking about joining, this event delivers science-backed programming wrapped in a seasonal celebration. Expect to leave with burning muscles, a smile, and maybe even a pumpkin-spice snack or coffee voucher.
What Is the Orangetheory PSL Workout?
In this context, PSL stands for Press, Squat, Lunge—three staple strength movements featured heavily in the floor segment. The special class generally includes:
- Strength floor block with upper body presses, lower body squats, and stability-focused lunges
- Rowing intervals to spike heart rate and boost calorie burn
- Endurance treadmill block lasting about 14.5 minutes
This one-day template challenges multiple muscle groups while keeping splat points high.
When Does It Take Place?
The PSL Workout usually lands on August 27 each year, signaling the unofficial start of fall training at OTF. Dates can vary slightly by location, so confirm with your local studio.
What Makes It Unique?
Unlike a standard class, the PSL Workout brings a festive twist with:
- Pumpkin-spice treats – Some studios serve pumpkin spice lattes, smoothie samples, or hand out pumpkin-spice protein bars.
- Coffee gift cards – Often from Dunkin’ or Starbucks, for members to enjoy post-class without in-studio beverage logistics.
- Fall-themed vibes – Autumn décor, upbeat seasonal playlists, and a lighthearted community feel.
Orangetheory PSL Workout Template
Unlike most Orangetheory specialty workouts that change up the template for 2G (two-group) and 3G (three-group) formats, the PSL workout is a rare exception — both formats share the exact same structure. No matter which class you book, you’ll tackle the very same sequence from start to finish.
1. Treadmill Block – 14.5 Minutes
Goal: Push pace increases each round.
| Time (mm:ss) | Phase | Notes |
|---|---|---|
| 0:00 – 1:30 | Push Pace | Faster than base, sustainable effort |
| 1:30 – 4:30 | Base Pace | Comfortable, steady |
| 4:30 – 6:00 | Push Pace | Match or slightly beat first push |
| 6:00 – 9:00 | Base Pace | Recover and control breathing |
| 9:00 – 10:30 | Push Pace | Match or beat previous push pace |
| 10:30 – 13:30 | Base Pace | Prep for final push |
| 13:30 – 14:30 | All Out | Max effort |
2. Row Block – 14.5 Minutes
Goal: Maintain ~24 strokes per minute while alternating row distances and floor moves.
| 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-minute all-out row.
3. Floor Blocks – 14.5 Minutes Total
Block 1 – 6 Minutes
- 12 alternating pivot to single-arm neutral grip shoulder press → rest
- 12 squat to shrug → rest
- 12 alternating reverse lunges → rest
Block 2 – 7 Minutes
- 12 chest press → rest
- 12 sumo squat → rest
- 12 goblet alternating lateral lunges → rest
Finisher: 1-minute squat to press (coach’s choice).
Source: Reddit
Why Join the PSL Workout
- Full-Body Training – Targets upper body, lower body, and core in one class.
- Community Energy – Seasonal events boost camaraderie among members.
- Fun Rewards – Gift cards, protein bars, or themed treats add extra motivation.
- Routine Breaker – A fresh workout format to challenge your body in new ways.
Tips to Prepare
- Reserve early – Classes fill up quickly.
- Stay hydrated – High-intensity training plus post-class snacks call for extra fluids.
- Dress festive – Fall colors or pumpkin-themed outfits are encouraged in some studios.
- Pre-fuel – Have a balanced snack for sustained energy.
FAQs About the PSL Workout
1. Do I have to drink a pumpkin spice latte after class?
No—many studios offer alternatives like gift cards or protein snacks.
2. Is it more intense than a normal class?
Not necessarily—expect more leg-focused work and themed variations.
3. Can non-members attend?
Some studios allow guests with passes; check in advance.
4. What’s the main benefit?
A total-body strength and cardio workout with a seasonal twist.
5. Does it count toward OTF challenges?
Yes, it’s an official class and counts toward your tracking metrics.
6. Is it beginner-friendly?
Yes—coaches provide modifications for all levels.
7. Do all studios participate?
Most do, but confirm with your location.
Final Thoughts
The Orangetheory PSL Workout is more than just another class—it’s a fun, seasonal challenge that keeps training fresh and builds community spirit. Whether your goal is to rack up splat points or simply enjoy a festive fitness experience, this annual August event is worth putting on your calendar.
Press, squat, and lunge your way into autumn—pumpkin spice completely optional.