Today's Orange Theory Workout Intel – Friday 6/13/25
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
25-35
High-intensity power workout with multiple all-outs on the treadmill, rowing intervals, and strength work on the floor with repetitive lower body and upper body movements.
Here's the full breakdown for today's template, covering 3G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - Block 1
90 Second Push
30 Second All Out
1 Minute Walking Recovery
45 Second Push
45 Second All Out
1 Minute Walking Recovery
30 Second Push
1 Minute All Out
90 Second Walking Recovery
🏃 Treadmill - Block 2
1 Minute All Out
75 Second Walking Recovery
1 Minute All Out
75 Second Walking Recovery
1 Minute All Out
75 Second Walking Recovery
1 Minute All Out
75 Second Walking Recovery
1 Minute All Out
75 Second Walking Recovery
1 Minute All Out
75 Second Walking Recovery
Finisher: 1 Minute All Out
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🚣 Rower - 7.25 Minutes
1000m Row @ 22 - 26 Strokes / Minute (Once Only)
Repeat Until Time Is Called - Work & Rest:
5 Each X Y-Bell Squat To Upwards Rotation
10 Total X Y-Bell Overhead Alt March In Place
90 Second Recovery
🏋️ Weight Floor - 14.5 Minutes
Work & Rest:
12 X Front Loaded Single Arm Split Squat (L), Rest
12 X Front Loaded Single Arm Split Squat (R), Rest
12 X High Row To Low Row, Rest
12 Total X Hollow Hold Alt Close Grip Chest Press, Rest
12 X Bridge Hold With Tricep Extension, Rest
Repeat Until Finisher:
30 Second Each Of Front Loaded Single Arm Split Squat Or
1 Minute Of High Row To Low Row
How Was This Workout?
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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 | 7.25 Minute |
| tread | Treadmill - Block 2 | 14.5 Minute |
| rower | Rower - 7.25 Minutes | 7.25 Minute |
| floor | Weight Floor - 14.5 Minutes | 14.5 Minute |