Today's Orange Theory Workout Intel – Sunday 4/13/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced ESP workout mixing distance runs with all-outs on the tread, high-intensity rowing intervals, and rep-based floor work with a finisher.
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 (8 Minutes)
Goal: Accumulate As Much Distance As Possible
Clear Screen
1 Minute Run For Distance @ 8%
1 Minute Run For Distance @ 7%
1 Minute Run For Distance @ 6%
1 Minute Run For Distance @ 5%
1 Minute Run For Distance @ 4%
1 Minute Run For Distance @ 3%
1 Minute Run For Distance @ 2%
1 Minute Run For Distance @ 1%
Check Distance
90 Second Walking Recovery
🏃 Treadmill - Block 2 (5.75 Minutes)
Goal: Increase Your All Out Pace Each Round
45 Second All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
45 Second All Out
90 Second Walking Recovery
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🏃 Treadmill - Block 3 (7 Minutes)
Goal: Match Or Beat Your Distance From Block 1
Clear Screen
6 Minute Run For Distance
1 Minute All Out
Check Distance, Collapse (Member's Choice)
🏋️ Weight Floor - Block 1 (8 Minutes Circuit)
6 - 10 X Hammer Curl To Shoulder Press
6 - 10 X Single Dumbbell Sumo Deadlift To Sumo Squat
6 - 10 Total X High Plank Switch Alt Low Row
90 Second Transition To Rower
🚣 Rower (5.75 Minutes)
45 Second All Out Row (150 - 250m+)
45 Second Recovery
45 Second All Out Row (150 - 250m+)
45 Second Recovery
45 Second All Out Row (150 - 250m+)
45 Second Recovery
45 Second All Out Row (150 - 250m+)
90 Second Transition To Floor
🏋️ Weight Floor - Block 2 (7 Minutes Rep & Recover)
Round 1:
1 Minute To Do 10 X TRX Bridge Row, Recover Until Time Is Called
1 Minute To Do 10 X Hand Release Push-Up, Recover Until Next Round
Round 2:
1 Minute To Do 12 X TRX Bridge Row, Recover Until Time Is Called
1 Minute To Do 12 X Hand Release Push-Up, Recover Until Next Round
Round 3:
1 Minute To Do 14 X TRX Bridge Row, Recover Until Time Is Called
1 Minute To Do 14 X Hand Release Push-Up, Recover Until Finisher
Finisher: 1 Minute Low Plank
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 (8 Minutes) | 8 Minute |
| tread | Treadmill - Block 2 (5.75 Minutes) | 5.75 Minute |
| tread | Treadmill - Block 3 (7 Minutes) | 7 Minute |
| floor | Weight Floor - Block 1 (8 Minutes Circuit) | 8 Minute |
| rower | Rower (5.75 Minutes) | 5.75 Minute |
| floor | Weight Floor - Block 2 (7 Minutes Rep & Recover) | 7 Minute |