Today's Orange Theory Workout Intel – Wednesday 6/25/25
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A repeat workout combining push pace intervals on the treadmill with progressive inclines, paired with a circuit-style floor and rower block featuring compound movements and cardio finishers.
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 - 22 Minutes
Block 1 - 13 Minutes
Goal: Maintain Your Normal Push Pace, Recover At Base
2.5 Minute Push (Pw 4%+)
1 Minute Base
2.5 Minute Push @ 1.5% (Pw 4.5%+)
1 Minute Base
2.5 Minute Push @ 2% (Pw 5%+)
1 Minute Base
2.5 Minute Push @ 2.5% (Pw 5.5%+)
90 Second Walking Recovery
Block 2 - 9 Minutes
1 Minute Push @ 4% (Pw 6%+)
1 Minute Walking Recovery
1 Minute Push @ 4% (Pw 6%+)
1 Minute Walking Recovery
1 Minute Push @ 4% (Pw 6%+)
1 Minute Walking Recovery
1 Minute Push @ 4% (Pw 6%+)
1 Minute Walking Recovery
Finisher: 1 Minute All Out (Pw 10%+)
🏋️🚣 Rower / Weight Floor - 22 Minutes
Block 1 - 13 Minutes Circuit
12 X Chest Press
12 Total X Alt Deadbug With Press
6 Each X Single Arm Step Down Reverse Lunge
6 Each X High Plank Single Arm Low Row
90 Second Recovery
Block 2 - 9 Minutes
15 Stroke Push Row @ 22 - 26 Strokes / Minute, Check & Remember Distance
10 Total X Alt Step Out Squat
10 X Bicep Curl To Shoulder Press
Repeat Until Finisher:
1 Minute All Out Row Or
1 Minute Of Alt Step Out Squat Or
1 Minute Of Bicep Curl To Shoulder Press
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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 - 22 Minutes | 22 Minute |
| floor/rower | Rower / Weight Floor - 22 Minutes | 22 Minute |