Today's Orange Theory Workout Intel – Monday 6/30/25
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
24-32
A mixed format workout combining incline intervals on the treadmill with rowing repeats and a multi-block floor section featuring lunges, curls, squats, and core work.
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 (8 Minutes)
Goal: Choose Your Own Intensity And Accumulate As Much Incline As Possible
8 Minute Tread For Distance, Every 0.1 Miles Add 1% Incline
Check & Remember Your Incline
🚣 Rower - 3.5 Minutes
100m All Out Row, Recover Until Ready For Next Round
Repeat Until Time Is Called
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🏃 Treadmill - Block 2 (8.5 Minutes)
Goal: Choose Your Own Intensity And Make It To The Bonus
8 Minute Run For Distance Starting At Your Highest Incline From Block 1, Every 0.1 Miles Take 1% Incline Off Until You Reach 1%
Bonus: Tread For Distance Until Finisher
Finisher: 30 Second Ao (Pw 10%+)
🏋️ Weight Floor - Block 1 (8 Minutes)
Block 1 - 8 Minutes Rep & Recover Construct
2.5 Minutes To Complete:
8 Total X Alt Reverse Lunge
8 X Bicep Curl
8 X Front Squat
8 Total X Speed Skater
Recover Until Next Round
2.5 Minutes To Complete:
8 Total X Alt Reverse Lunge
8 X Bicep Curl To Front Squat
8 Total X Speed Skater
Recover Until Next Round
2.5 Minutes To Complete:
8 Total X Alt Reverse Lunge To Bicep Curl To Front Squat
8 Total X Speed Skater
Buy-Out - Member's Choice:
30 Second Alt Reverse Lunge Or
30 Second Bicep Curl Or
30 Second Front Squat Or
30 Second Speed Skaters
🏋️ Weight Floor - Block 2 (3.5 Minutes)
Block 2 - 3.5 Minutes Back To Back
5 X TRX High Plank To Pike (Feet In Straps)
10 Total X TRX High Plank Alt Knee Drive (Feet In Straps), Rest
90 Second Recovery
🏋️ Weight Floor - Block 3 (8.5 Minutes)
Block 3 - 8.5 Minutes Work & Rest
8 X Deadlift To Alt Low Row, Rest
8 Each X Half Kneeling Single Arm Shoulder Press, Rest
8 Total X Alt Low Side Plank, Rest
Repeat Until Finisher: 30 Second Of Speed Skaters
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 (8 Minutes) | 8 Minute |
| rower | Rower - 3.5 Minutes | 3.5 Minute |
| tread | Treadmill - Block 2 (8.5 Minutes) | 8.5 Minute |
| floor | Weight Floor - Block 1 (8 Minutes) | 8 Minute |
| floor | Weight Floor - Block 2 (3.5 Minutes) | 3.5 Minute |
| floor | Weight Floor - Block 3 (8.5 Minutes) | 8.5 Minute |