Today's Orange Theory Workout Intel – Wednesday 4/23/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Power-focused 2G with multiple all-out intervals on the treadmill and rowing/floor circuits featuring buy-ins, strength work, and active recovery.
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
2 Minute Push
90 Second Base
1 Minute All Out
30 Second Walking Recovery
1 Minute All Out
45 Second Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
75 Second Walking Recovery
1 Minute All Out
90 Second Walking Recovery
🏃 Treadmill - Block 2
2 Minute Push
90 Second Base
30 Second All Out
30 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
75 Second Walking Recovery
30 Second All Out
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🏃🚣 Rower / Weight Floor - Block 1
Buy-In - 3 Rounds Rack & Rest:
12 Stroke Push Row, Check And Remember Distance, Rest
When Done - Work & Active Recovery:
10 X Chest Fly
10 Each X Single Arm Low Row
5 Each X Bodyweight Single Leg Bridge (Foot On Bench)
Repeat Until Time Is Called
90 Second Recovery
🏃🚣 Rower / Weight Floor - Block 2
Member's Choice Buy-In:
3 Rounds Rack & Rest:
12 Stroke Push Row, Check And Remember Distance, Rest
3 Rounds Back To Back:
10 X Mid Band Crunch Hold With In And Outs
10 X Mid Band Knee Tuck, Rest
When Done - Work & Active Recovery:
10 X Front Squat
10 Total X Goblet Alt Step Down
10 X TRX Y-Raise
Repeat Until Finisher: 30 Second Of Front Squats
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 | 12 Minute |
| tread | Treadmill - Block 2 | 9.5 Minute |
| run/row | Rower / Weight Floor - Block 1 | 12 Minute |
| run/row | Rower / Weight Floor - Block 2 | 9.5 Minute |