Today's Orange Theory Workout Intel – Friday 6/06/25
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
Incline-based endurance on the tread with ascending and descending hill work, followed by a circuit-style floor/rower block with compound movements and all-out rowing efforts.
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 - 21 Minutes
Block 1 - 7 Minutes
1 Minute Base @ 1%
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Base @ 6%
1 Minute All Out @ 1%
Collapse (Member's Choice)
75 Second Walking Recovery
Block 2 - 7 Minutes
1 Minute Base @ 6%
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
1 Minute Base @ 2%
1 Minute Base @ 1%
1 Minute All Out @ 1%
75 Second Walking Recovery
Block 3 - 7 Minutes
Member's Choice - Repeat Either Block 1 Or Block 2:
1 Minute Base @ 1%
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Base @ 6%
1 Minute All Out @ 1%
Or
1 Minute Base @ 6%
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
1 Minute Base @ 2%
1 Minute Base @ 1%
1 Minute All Out @ 1%
🏋️🚣 Rower / Weight Floor - 23.5 Minutes
Round 1:
6 Each X Lateral Lunge To Full Step Up
12 X Bicep Curl
12 Total X High Plank To Alt Side Plank
Rack & Rest:
100m All Out Row (0:15 - 0:30), Rest
100m All Out Row (0:15 - 0:30)
Round 2:
6 Each X Lateral Lunge To Full Step Up
12 X Bicep Curl
12 Total X High Plank To Alt Side Plank
12 X Good Morning
Rack & Rest:
100m All Out Row (0:15 - 0:30), Rest
100m All Out Row (0:15 - 0:30)
Round 3:
6 Each X Lateral Lunge To Full Step Up
12 X Bicep Curl
12 Total X High Plank To Alt Side Plank
12 X Good Morning
12 X Uppercut
Rack & Rest:
100m All Out Row (0:15 - 0:30), Rest
100m All Out Row (0:15 - 0:30)
Bonus - Repeat Your Favourite Exercises Until Time For The Finisher: 1 Minute Of Sit-Up With Torso Rotation (Bodyweight)
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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 - 21 Minutes | 21 Minute |
| floor/rower | Rower / Weight Floor - 23.5 Minutes | 23.5 Minute |