Today's Orange Theory Workout Intel – Wednesday 6/18/25
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-34
High-intensity power workout with alternating treadmill and floor blocks. Features multiple push/all-out intervals on the tread with rowing and strength work on the floor.
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 - 11 Minutes
75 Second Push
30 Second All Out
75 Second Walking Recovery
1 Minute Push
30 Second All Out
75 Second Walking Recovery
45 Second Push
30 Second All Out
75 Second Walking Recovery
30 Second Push
30 Second All Out
75 Second Walking Recovery
30 Second All Out
90 Second To Transition To Floor
🏃🚣 Rower / Weight Floor Block 1 - 11 Minutes
Buy-In: 600m Push Row, Check & Remember Time
When Done - Work & Rest:
6 - 10 Each X Single Arm Split Squat, Rest
6 - 10 X Tall Kneeling Arnold Press, Rest
6 - 10 X Torso Rotation, Rest
90 Second To Transition To Treadmill
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🏃 Treadmill - Block 2 - 11 Minutes
75 Second Push
30 Second All Out
75 Second Walking Recovery
1 Minute Push
30 Second All Out
75 Second Walking Recovery
45 Second Push
30 Second All Out
75 Second Walking Recovery
30 Second Push
30 Second All Out
75 Second Walking Recovery
30 Second All Out
90 Second To Transition To Floor
🏃🚣 Rower / Weight Floor Block 2 - 11 Minutes
Buy-In: 600m Push Row, Check Time
When Done - Work & Rest:
6 - 10 Each X Lateral Lunge To Balance Bicep Curl, Rest
6 - 10 X High Row, Rest
6 - 10 X Skier Swing, Rest
Repeat Until Finisher:
30 Second Of Tall Kneeling Arnold Press Or
30 Second Of High Row
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 - 11 Minutes | 11 Minute |
| run/row | Rower / Weight Floor Block 1 - 11 Minutes | 11 Minute |
| tread | Treadmill - Block 2 - 11 Minutes | 11 Minute |
| run/row | Rower / Weight Floor Block 2 - 11 Minutes | 11 Minute |