Today's Orange Theory Workout Intel – Saturday 4/12/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-34
High-intensity power workout with multiple all-outs on the treadmill and rowing intervals paired with strength supersets 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 - 19.5 Minutes
Block 1 - 6 Minutes
2 Minute Push
30 Second All Out
1 Minute Walking Recovery
2 Minute Push
30 Second All Out
90 Second Recovery
Block 2 - 6.5 Minutes
1 Minute Push
30 Second All Out
1 Minute Walking Recovery
1 Minute Push
30 Second All Out
1 Minute Walking Recovery
1 Minute Push
30 Second All Out
90 Second Recovery
Block 3 - 7 Minutes
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second All Out
🏋️🚣 Rower / Weight Floor - 19.5 Minutes
Block 1 - 6 Minutes
Buy-In: 300m Push Row, Check And Remember Average Watts
Back To Back Superset:
6 Each X Split Stance Reverse Fly
12 X TRX Wall Slide, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 6.5 Minutes
Buy-In: 250m Push Row, Check And Remember Average Watts
Back To Back Superset:
6 Each X Single Arm Cross Back Lunge
12 X TRX Front Squat, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 3 - 7 Minutes
Buy-In: 200m Push Row, Check And Remember Average Watts
Back To Back Superset:
12 X Squat To Bicep Curl
12 X TRX Bicep Curl, Rest
Repeat Until Finisher: 30 Second Low Plank
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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 - 19.5 Minutes | 19.5 Minute |
| floor/rower | Rower / Weight Floor - 19.5 Minutes | 19.5 Minute |