Today's Orange Theory Workout Intel – Tuesday 7/1/25
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Two-block ESP workout with treadmill push/all-out efforts paired with rowing and lower body strength work. Heart rate management focus with tempo couplets.
Here's the full breakdown for today's template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - Block 1 (10.5 Minutes)
Goal: Maintain Green Zone For Base And Base To Push Efforts And Slowly Build Heart Rate Up As The Paces Increase
4 Minute Base
3 Minute Base To Push
2 Minute Push
90 Second Push To All Out
90 Second Recovery
🏃 Treadmill - Block 2 (10.5 Minutes)
Goal: Spike Your Heart Rate At The Start Of The Block And Slowly Get Back To Green By The End
90 Second Push To All Out
2 Minute Push
3 Minute Base To Push
4 Minute Base
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🏃🚣 Rower / Weight Floor - Block 1 (10.5 Minutes)
Buy-In - 300m Row Build (Once Only):
150m Push Row
150m All Out Row (0:22 - 0:45)
Two Rounds Back To Back:
8 X Mid Band Bridge
8 Each X Mid Band Low Side Plank Leg Lift, Rest
When Done - Work & Rest Tempo Couplet:
6 X Split Squat (L) (Slow) - Rfe (Rear Foot Elevated), Rest
6 - 10 X Split Squat (L) - Rfe, Rest
6 X Split Squat (R) (Slow) - Rfe, Rest
6 - 10 X Split Squat (R) - Rfe, Rest
Repeat Until Time Is Called
90 Second Recovery
🏃🚣 Rower / Weight Floor - Block 2 (10.5 Minutes)
Buy-In - 300m Row Build (Once Only):
150m Push Row
150m All Out Row (0:22 - 0:45)
Two Rounds Back To Back:
4 Each X Mid Band Single Leg Hold With Shoulder Press
8 X Mid Band Hammer Curl, Rest
When Done - Work & Rest Tempo Couplet:
6 X Reverse Grip Low Row (Slow), Rest
6 - 10 X Reverse Grip Low Row, Rest
Repeat Until Finisher: 30 Second Of Tap Squats
How Was This Workout?
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Things to Consider
These observations are AI-generated and are not medical or training advice. Always listen to your body and follow your coach's guidance. Consult a physician before starting any exercise program.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - Block 1 (10.5 Minutes) | 10.5 Minute |
| tread | Treadmill - Block 2 (10.5 Minutes) | 10.5 Minute |
| run/row | Rower / Weight Floor - Block 1 (10.5 Minutes) | 10.5 Minute |
| run/row | Rower / Weight Floor - Block 2 (10.5 Minutes) | 10.5 Minute |