Today's Orange Theory Workout Intel – Saturday 6/07/25
Type
Format
3G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A mixed workout with steady-state treadmill incline intervals, row-for-distance checkpoints with penalty repeats, and upper body strength work on the floor.
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 - 14 Minutes
2 Minute Tread @ 1%
2 Minute Tread @ 2%
2 Minute Tread @ 3%
2 Minute Tread @ 4%
1 Minute Tread @ 5%
1 Minute Tread @ 4%
1 Minute Tread @ 3%
1 Minute Tread @ 2%
90 Second Tread @ 1%
30 Second All Out @ 1%
🚣 Rower - 14 Minutes
Goal: Row For Distance, If Caught At A Checkpoint Then You Are Repeating 5 Each Side X Medicine Ball Halo And A 200m Row
Reset Row Monitor
Checkpoint 1 - 2 Minutes: Reach 400m
Checkpoint 2 - 4 Minutes: Reach 850m
Checkpoint 3 - 6 Minutes: Reach 1350m
Checkpoint 4 - 8 Minutes: Reach 1900m
Checkpoint 5 - 9 Minutes: Reach 2200m
Checkpoint 6 - 10 Minutes: Reach 2500m
Checkpoint 7 - 11 Minutes: Reach 2850m
Checkpoint 8 - 12 Minutes: Reach 3200m
Bonus: Row For Time
Finisher: 30 Second All Out Row
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🏋️ Weight Floor - 14 Minutes Work & Rest
12 Total X Alt Pivot To Single Arm Neutral Grip Shoulder Press Rest
6 Each X Split Stance Reverse Fly, Rest
12 Each X Pulsing Split Squat, Rest
12 Total X High Plank Alt Dumbbell Tap, Rest
12 Total X Alt Superhero
Finisher: 30 Second Of Alt Pivot To Single Arm Neutral Grip Shoulder Press
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 - 14 Minutes | 14 Minute |
| rower | Rower - 14 Minutes | 14 Minute |
| floor | Weight Floor - 14 Minutes Work & Rest | 14 Minute |