Today's Orange Theory Workout Intel – Thursday 6/12/25
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Mixed format workout with steady-state push/base intervals on the tread, strength supersets on the floor and rower, plus a core finisher.
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 - 23 Minutes
3 Minute Push
2 Minute Base
3 Minute Push
2 Minute Base
3 Minute Push
2 Minute Base
3 Minute Push
2 Minute Base
2 Minute Push
Finisher: 1 Minute Push At An Increased Intensity
🏋️🚣 Rower / Weight Floor - Block 1 (18 Minutes)
Two Rounds Back To Back Superset:
5 X Seated Shoulder Press
5 X Seated Arnold Press, Rest
250m Push Row, Check & Remember Time
Two Rounds Back To Back Superset:
5 X Goblet Squat
5 X Sumo Squat, Rest
250m Push Row, Check Time
Two Rounds Back To Back Superset:
5 X Push-Up (Hands On Bench)
5 X Tricep Push-Up (Hands On Bench), Rest
Bonus: Repeat Exercises Only As A Single Block Until Time Is Called
2 Minute Recovery
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🏋️ Block 2 - Coach's Choice Core Blast (3 Minutes)
2 Minute Of Coach's Choice Core Exercises
Finisher: 1 Minute Of Coach's Choice Core Exercise
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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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - Block 1 (18 Minutes) | 18 Minute |
| floor | Block 2 - Coach's Choice Core Blast (3 Minutes) | 3 Minute |