Today's Orange Theory Workout Intel – Monday 6/02/25 Run / Row
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
Run/Row block with progressive distance challenges followed by floor work circuits featuring Bosu exercises and plank variations.
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.
🏃🚣 Tread / Row Block - 23.5 Minutes
Goal: Progressively Build Your Tread And Row Intensity Each Round
Round 1:
0.8 Mile Run For Distance
400m Row
Round 2:
0.6 Mile Run For Distance
300m Row
Round 3:
0.4 Mile Run For Distance
200m Row
Round 4:
0.2 Mile Run For Distance
100m Row
Bonus: Tread Or Row For Distance Until Finisher:
30 Second All Out (Pw 10%+) Or
30 Second All Out Row (100 - 200m+)
🏋️ Weight Floor - Block 1
Circuit
6 - 10 Each X Single Arm Step Out Squat
6 - 10 X Bosu Kneeling Tricep Extension
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🏋️ Weight Floor - Block 2
Four Rounds - Work & Rest:
8 / 6 / 4 / 2 X Bosu Plank Pop, Rest
Bonus: Low Plank Hip Rocks Until Time Is Called, Rest As Needed
🏋️ Weight Floor - Block 3
Circuit
6 - 10 Each X Forward Lunge
6 - 10 X Bosu Kneeling Bicep Curl
🏋️ Weight Floor - Block 4
Four Rounds - Work & Rest:
8 / 6 / 4 / 2 X Bosu Plank Pop, Rest
Bonus: Low Plank Hip Rocks Until Finisher, Rest As Needed
Finisher: 30 Second Bosu High Plank Jacks
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 |
|---|---|---|
| run/row | Tread / Row Block - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor - Block 1 | 7.25 Minute |
| floor | Weight Floor - Block 2 | 3 Minute |
| floor | Weight Floor - Block 3 | 7.5 Minute |
| floor | Weight Floor - Block 4 | 3.25 Minute |