Today's Orange Theory Workout Intel – Monday 4/21/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Power-focused 2G with multiple all-out intervals across tread, floor, and rower. Repeat of 4/6/25 with decreasing push times on treadmill and strength 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 - 5.25 Minutes
2 Minute Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 2 - 4.75 Minutes
90 Second Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 3 - 4.25 Minutes
1 Minute Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 4 - 3.75 Minutes
30 Second Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
🏋️ Floor Block 1 - 5.25 Minutes Circuit
5 Each X Trx Single Arm Reach With Rotation To Row
5 Each X Single Leg Lateral Step Up With Power
10 Total X Alt Deadbug With Press
90 Second Recovery
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🏋️ Weight Floor - 10.5 Minutes
Back To Back - Construct 1:
6 X Clean
4 X Neutral Grip Thruster
2 X Clean To Neutral Grip Thruster, Rest
Back To Back - Construct 2:
8 Total X Alt Low Row
8 Total X High Plank Alt Knee Drive (Hands On Dumbbells)
8 Total X High Plank Alt Low Row, Rest
90 Second Recovery / Transition To Rower
🚣 Rower - 3.75 Minutes
Reset Monitor
Round 1:
30 Second Push (22 - 24 Strokes / Minute)
1 Minute All Out Row, Check Distance
30 Second Recovery, Reset Monitor
Round 2:
45 Second All Out Row, Check Distance - Match Or Beat Half Your Distance From First Round
30 Second Recovery, Reset Monitor
Finisher: 30 Second All Out Row, Check Distance - Stay Within 50m Of Your Distance From Round 2
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 | 23 Minute |
| floor | Floor Block 1 - 5.25 Minutes Circuit | 5.25 Minute |
| floor | Weight Floor - 10.5 Minutes | 10.5 Minute |
| rower | Rower - 3.75 Minutes | 3.75 Minute |