Today's Orange Theory Workout Intel – Monday 6/30/25

OTFInsider.com Today's Orange Theory Workout Intel – Monday 6/30/25

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

90 Seconds To Transition To Rower

Rower - 3.5 Minutes

100m All Out Row, Recover Until Ready For Next Round

Repeat Until Time Is Called

90 Seconds To Transition To Treadmill

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 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

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

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