Today's Orange Theory Workout Intel – Friday 6/27/25
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 6/11/25 featuring treadmill incline and base work with push efforts and all-outs, paired with rowing and floor work including sumo deadlifts, chest press, and thrusters.
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 - 8 Minutes
30 Second Base @ 4% (Pw 6%+)
30 Second Base
30 Second Base @ 4% (Pw 6%+)
1 Minute Base
30 Second Base @ 4% (Pw 6%+)
2 Minute Base
30 Second Base @ 4% (Pw 6%+)
1 Minute Base
30 Second Base @ 4% (Pw 6%+)
30 Second Base
30 Second Base @ 4% (Pw 6%+)
90 Second Walking Recovery
Block 2 - 8 Minutes
30 Second Push (Pw 6%+)
30 Second Base
30 Second Push (Pw 6%+)
1 Minute Base
30 Second Push (Pw 6%+)
2 Minute Base
30 Second Push (Pw 6%+)
1 Minute Base
30 Second Push (Pw 6%+)
30 Second Base
30 Second Push (Pw 6%+)
90 Second Walking Recovery
Block 3 - 5 Minutes
30 Second All Out (Pw 10%+)
45 Second Walking Recovery
30 Second All Out (Pw 10%+)
90 Second Walking Recovery
30 Second All Out (Pw 10%+)
45 Second Walking Recovery
30 Second All Out (Pw 10%+)
🏋️🚣 Rower / Weight Floor - 21 Minutes
Block 1 - 8 Minutes
Buy-In 200m Push Row @ 20 - 24 Strokes / Minute (Once Only)
Repeat Until Time Is Called:
Back To Back Tempo Couplet:
5 X Sumo Deadlift (Slow)
5 X Sumo Deadlift, Rest
6 - 10 Total X Alt Low Row
90 Second Recovery
Block 2 - 8 Minutes
Buy-In 200m Push Row @ 24 - 28 Strokes / Minute (Once Only)
Repeat Until Time Is Called:
Back To Back Tempo Couplet:
5 X Close Grip Chest Press (Slow)
5 X Close Grip Chest Press, Rest
12 - 16 Total X Alt Cross Back Lunge
90 Second Recovery
Block 3 - 5 Minutes
Buy-In: 200m Push Row @ 28 - 32 Strokes / Minute (Once Only)
Repeat Until Finisher: 4 - 8 X Neutral Grip Thruster
Finisher: 30 Second Of Neutral Grip Thruster
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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 - 21 Minutes | 21 Minute |