Today's Orange Theory Workout Intel – Thursday 7/3/25
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging ESP workout combining push/all-out intervals on the treadmill with rowing buy-ins and circuit-based floor work across three blocks.
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 - 19.75 Minutes
Block 1 - 8.25 Minutes
2 Minute Push
1 Minute Base
2 Minute Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 2 - 6.25 Minutes
Goal: Maintain Your Push Pace And Increase Your All Outs
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 3 - 5.25 Minutes
Goal: Maintain Your Push Pace And Increase Your All Outs
30 Second Push
1 Minute Base
30 Second Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
🏃🚣 Rower / Weight Floor - 20.75 Minutes
Block 1 - 8.25 Minutes
Buy-In: 2 Minute Push Row @ 26 Strokes / Minute, Check & Remember Distance (Once Only)
Circuit:
8 Total X Alt Sumo Deadlift
12 Total X Alt Bicycle Press
8 Each X High Plank Single Arm Low Row
90 Second Recovery
Block 2 - 6.25 Minutes
Goal: Match Or Beat Half Your Distance From Block 1
Buy-In: 1 Minute Push Row @ 24 Strokes / Minute, Check & Remember Distance (Once Only)
Circuit:
8 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
8 X Pullover
90 Second Recovery
Block 3 - 6.25 Minutes
Goal: Match Or Beat Half Your Distance From Block 1
Buy-In: 30 Second Push Row @ 22 Strokes / Minute, Check Distance (Once Only)
Work & Rest:
8 Total X Goblet Alt Transverse Squat, Rest
Repeat Until Finisher: Keep Working For 30 Seconds Of Your Goblet Alt Transverse Squat
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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 - 19.75 Minutes | 19.75 Minute |
| run/row | Rower / Weight Floor - 20.75 Minutes | 20.75 Minute |