Today's Orange Theory Workout Intel – Friday 6/20/25
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Mixed format 2G workout combining treadmill/floor, rower/treadmill, and finishers with TRX exercises and rowing intervals.
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 / Weight Floor Block 1 - 13 Minutes
Buy-in: 800m / 0.5 mile (PW half distance, bike 2km, strider 1.5km) tread for distance (once only)
Circuit:
5 each x TRX single arm squat reach with rotation to Row
10 x hip hinge swing
10 x high plank knee tuck
3 minute to Transition to rower
🚣 Rower / Treadmill - 13 Minutes
Set Row monitor to 2000m count down
2000m Row
Check time, collapse (member's choice)
Repeat until time is called:
160m / 0.1 mile tread
30 second Walking Recovery
~90 second recovery
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🏃 Treadmill - 7 Minutes
30 second Push
90 second Base
30 second Push
90 second Base
30 second Push
90 second Base
1 minute All Out
3 minute to Transition to floor
🏋️ Weight Floor - 7 Minutes
Circuit:
10 x TRX chest press
10 total x alt lateral lunge
10 x clean to neutral grip Push press
Repeat until finisher:
1 minute of TRX chest press OR
1 minute of alt lateral lunge OR
1 minute of clean to neutral grip Push 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 / Weight Floor Block 1 - 13 Minutes | 13 Minute |
| rower | Rower / Treadmill - 13 Minutes | 13 Minute |
| tread | Treadmill - 7 Minutes | 7 Minute |
| floor | Weight Floor - 7 Minutes | 7 Minute |