Today's Orange Theory Workout Intel – Thursday 6/19/25 Run / Row
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
Run/Row block with progressive distance decreases each round, followed by strength circuits targeting lower body and core with Bosu equipment.
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 - Tread / Row Block - 23.5 Minutes
Goal: Progressively Build Your Tread And Row Intensity Each Round
Round 1:
0.8 Mile Run For Distance
400m Row
Round 2:
0.6 Mile Run For Distance
300m Row
Round 3:
0.4 Mile Run For Distance
200m Row
Round 4:
0.2 Mile Run For Distance
100m Row
Bonus: Tread Or Row For Distance Until Finisher:
30 Second All Out (Pw 10%+) Or
30 Second All Out Row (100 - 200m+)
🏋️ Weight Floor - Block 1 - 7.25 Minutes
Circuit
6 - 10 Each X Single Arm Step Out Squat
6 - 10 X Bosu Kneeling Tricep Extension
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🏋️ Weight Floor - Block 2 - 3 Minutes
Four Rounds - Work & Rest:
8 / 6 / 4 / 2 X Bosu Plank Pop, Rest
Bonus: Low Plank Hip Rocks Until Time Is Called, Rest As Needed
🏋️ Weight Floor - Block 3 - 7.5 Minutes
Circuit
6 - 10 Each X Forward Lunge
6 - 10 X Bosu Kneeling Bicep Curl
🏋️ Weight Floor - Block 4 - 3.25 Minutes
Four Rounds - Work & Rest:
8 / 6 / 4 / 2 X Bosu Plank Pop, Rest
Bonus: Low Plank Hip Rocks Until Finisher, Rest As Needed
Finisher: 30 Second Bosu High Plank Jacks
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 |
|---|---|---|
| run/row | Treadmill - Tread / Row Block - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor - Block 1 - 7.25 Minutes | 7.25 Minute |
| floor | Weight Floor - Block 2 - 3 Minutes | 3 Minute |
| floor | Weight Floor - Block 3 - 7.5 Minutes | 7.5 Minute |
| floor | Weight Floor - Block 4 - 3.25 Minutes | 3.25 Minute |