Today's Orange Theory Workout Intel – Monday 6/22/25
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Incline-focused treadmill with progressive base pace climbs and all-outs, followed by a circuit-style floor and rower block with lunges, upper body work, and rowing intervals.
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 - 21 Minutes
Block 1 - 7 Minutes
1 Minute Base @ 1%
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Base @ 6%
1 Minute All Out @ 1%
Collapse (Member's Choice)
75 Second Walking Recovery
Block 2 - 7 Minutes
1 Minute Base @ 6%
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
1 Minute Base @ 2%
1 Minute Base @ 1%
1 Minute All Out @ 1%
75 Second Walking Recovery
Block 3 - 7 Minutes
Member's Choice - Repeat Either Block 1 Or Block 2:
1 Minute Base @ 1%
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Base @ 6%
1 Minute All Out @ 1%
Or
1 Minute Base @ 6%
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
1 Minute Base @ 2%
1 Minute Base @ 1%
1 Minute All Out @ 1%
🏋️🚣 Rower / Weight Floor - 23.5 Minutes Circuit Add-On
Round 1:
6 Each X Lateral Lunge To Full Step Up
12 X Bicep Curl
12 Total X High Plank To Alt Side Plank
Rack & Rest:
100m All Out Row (0:15 - 0:30), Rest
100m All Out Row (0:15 - 0:30)
Round 2:
6 Each X Lateral Lunge To Full Step Up
12 X Bicep Curl
12 Total X High Plank To Alt Side Plank
12 X Good Morning
Rack & Rest:
100m All Out Row (0:15 - 0:30), Rest
100m All Out Row (0:15 - 0:30)
Round 3:
6 Each X Lateral Lunge To Full Step Up
12 X Bicep Curl
12 Total X High Plank To Alt Side Plank
12 X Good Morning
12 X Uppercut
Rack & Rest:
100m All Out Row (0:15 - 0:30), Rest
100m All Out Row (0:15 - 0:30)
Bonus - Repeat Your Favourite Exercises Until Time For The Finisher: 1 Minute Of Sit-Up With Torso Rotation (Bodyweight)
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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 - 21 Minutes | 21 Minute |
| floor/rower | Rower / Weight Floor - 23.5 Minutes Circuit Add-On | 23.5 Minute |