Today's Orange Theory Workout Intel – Sunday 6/08/25
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
Two-block ESP workout mixing treadmill base/surge/push intervals with circuit-style floor work including TRX exercises and rowing sprints.
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 - Block 1 - 10.5 Minutes
90 Second Base
30 Second Surge
90 Second Base
30 Second Surge
90 Second Base
30 Second Surge
90 Second Base
45 Second Push
15 Second Surge
45 Second Push
15 Second Surge
45 Second Push
15 Second Surge
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - Block 1 - 10.5 Minutes Circuit
6 - 10 X Trx Rollout
6 - 10 Each X Trx Single Leg Squat
6 - 10 X Trx High Row
150m All Out Row (0:22 - 0:45), Check & Remember Time
90 Second To Transition To Treadmill
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🏃 Treadmill Block 2 - 10.5 Minutes
45 Second Push
15 Second Surge
45 Second Push
15 Second Surge
45 Second Push
15 Second Surge
90 Second Base
30 Second Surge
90 Second Base
30 Second Surge
90 Second Base
30 Second Surge
1 Minute Base
30 Second All Out
90 Second To Transition To Floor
🏋️🚣 Rower / Weight Floor Block 2 - 10.5 Minutes
Back To Back - Unilateral:
6 - 10 X Half Kneeling Low To High Chop (L)
6 - 10 X Single Arm Half Kneeling To Stand (L)
6 - 10 X Split Stance Single Arm High Row (L)
6 - 10 X Half Kneeling Low To High Chop (R)
6 - 10 X Single Arm Half Kneeling To Stand (R)
6 - 10 X Split Stance Single Arm High Row (R), Rest
6 - 10 Total X Alt Full V-Up
Repeat Until Finisher: 30 Second Of Full V-Up
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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 - Block 1 - 10.5 Minutes | 10.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 - 10.5 Minutes Circuit | 10.5 Minute |
| tread | Treadmill Block 2 - 10.5 Minutes | 10.5 Minute |
| floor/rower | Rower / Weight Floor Block 2 - 10.5 Minutes | 10.5 Minute |