Today's Orange Theory Workout Intel – Sunday 4/20/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Incline-focused treadmill workout with progressive climbs, paired with a strength-based floor block featuring balance work and rowing intervals.
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 - 23 Minutes
Block 1 - 8 Minute
1 Minute @ 1.5% Incline
1 Minute Base
1 Minute @ 2.0% Incline
1 Minute Base
1 Minute @ 2.5% Incline
1 Minute Base
1 Minute @ 13% Incline
1 Minute Walking Recovery
Block 2 - 8 Minute
1 Minute @ 3.0% Incline
1 Minute Base
1 Minute @ 3.5% Incline
1 Minute Base
1 Minute @ 4.0% Incline
1 Minute Base
1 Minute @ 14% Incline
1 Minute Walking Recovery
Block 3 - 7 Minute
1 Minute @ 4.5% Incline
1 Minute Base
1 Minute @ 5.0% Incline
1 Minute Base
1 Minute @ 5.5% Incline
1 Minute Base
1 Minute @ 15% Incline
🏋️🚣 Rower / Weight Floor - 23 Minutes
Bench Set To Low
Back-To-Back Set - 3 Times
Balance One Leg Shoulder Press, 6-10 Reps Each Side
150m Push Row
Work And Rest - Repeat Until Finisher (Finisher Comes 3 Times, Synced With Tread Side's Highest Incline)
Side Lunge, 6-10 Reps Each Side
Balance One Leg Overhead Tricep, 6-10 Reps Each Side
Plank Low Row (Hand On Bench), 6-10 Reps Each Side
Overhead (Lie On Bench), 6-10 Reps
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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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - 23 Minutes | 23 Minute |