Today's Orange Theory Workout Intel – Monday 6/09/25
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A mixed-format workout combining push pace intervals with incline variations on the treadmill, paired with upper body strength and rowing circuits on the floor.
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 - Block 1
Goal: Maintain Your Normal Push Pace, Recover At Base
2.5 Minute Push (Pw 4%+)
1 Minute Base
2.5 Minute Push @ 1.5% (Pw 4.5%+)
1 Minute Base
2.5 Minute Push @ 2% (Pw 5%+)
1 Minute Base
2.5 Minute Push @ 2.5% (Pw 5.5%+)
90 Second Walking Recovery
🏃 Treadmill - Block 2
1 Minute Push @ 4% (Pw 6%+)
1 Minute Walking Recovery
1 Minute Push @ 4% (Pw 6%+)
1 Minute Walking Recovery
1 Minute Push @ 4% (Pw 6%+)
1 Minute Walking Recovery
1 Minute Push @ 4% (Pw 6%+)
1 Minute Walking Recovery
Finisher: 1 Minute All Out (Pw 10%+)
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🏋️🚣 Rower / Weight Floor - Block 1
12 X Chest Press
12 Total X Alt Deadbug With Press
6 Each X Single Arm Step Down Reverse Lunge
6 Each X High Plank Single Arm Low Row
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2
15 Stroke Push Row @ 22 - 26 Strokes / Minute, Check & Remember Distance
10 Total X Alt Step Out Squat
10 X Bicep Curl To Shoulder Press
Repeat Until Finisher:
1 Minute All Out Row Or
1 Minute Of Alt Step Out Squat Or
1 Minute Of Bicep Curl To 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 - Block 1 | 13 Minute |
| tread | Treadmill - Block 2 | 9 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 13 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 9 Minute |