Today's Orange Theory Workout Intel – Wednesday 6/04/25
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-28
A balanced ESP workout featuring a distance challenge on the tread with two 11-minute efforts, followed by unilateral mobility, stability circuits, and strength work on the floor and rower.
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 - 23 Minutes
Goal: Check Your Distance At The 11 Minute Mark And Try To Beat It In The Next 11 Minutes Before The Finisher
Clear Screen
11 Minute Run For Distance, Check Distance
11 Minute Run For Distance, Check Distance - Match Or Beat Your Distance From The First 11 Minutes
Finisher: 1 Minute All Out (Pw 10%+)
Check Overall Distance
🏋️ Weight Floor - Block 1
Block 1 - 4 Minutes Mobility Circuit Unilateral
6 Each X High Plank Alt Wide Step With Rotation To Thread The Needle
6 Each X Dynamic Half Kneeling With Low To High Chop (Bodyweight)
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🏋️ Weight Floor - Recovery
90 Second Recovery
🏋️ Weight Floor - Block 2
Block 2 - 7 Minutes Stability Circuit
10 Each X Bird Dog Low Row
10 Each X Trx Lateral Leg Lift
10 Total X Alt Full Step Up To Knee Raise
🏋️ Weight Floor - Recovery
90 Second Recovery
🏋️🚣 Rower / Weight Floor - 9 Minutes Strength Circuit
Rower / Weight Floor - 9 Minutes Strength Circuit
6 Each X Goblet Split Squat (Slow)
15 Stroke Row (Slow), Check Distance
Repeat Until Finisher: 30 Second Each X Single Arm Squat To 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 - 23 Minutes | 23 Minute |
| floor | Weight Floor - Block 1 | 4 Minute |
| floor | Weight Floor - Recovery | 90 sec |
| floor | Weight Floor - Block 2 | 7 Minute |
| floor | Weight Floor - Recovery | 90 sec |
| floor/rower | Rower / Weight Floor - 9 Minutes Strength Circuit | 9 Minute |