Today's Orange Theory Workout Intel – Friday 4/4/25 2G 200m Benchmark Row
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
200m benchmark row workout featuring treadmill intervals, floor circuits, and rower all-outs across three blocks with progressive push pace increases.
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 (4 Minutes)
4 Minute Run For Distance (Choose Your Own Pace)
2 Minute To Transition To Floor
🏋️ Weight Floor - Block 1 (4 Minutes)
8 X Squat To Toes
8 X TRX High Row To Low Row
8 X Dumbbell Hip Hinge Swing
2 Minute To Transition To Treadmill
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🏃 Treadmill - Block 2 (4 Minutes)
4 Minute Tread For Time (Choose Your Own Pace)
2 Minute To Transition To Rower
🏃🚣 Rower / Weight Floor - Block 2 (4 Minutes)
200m All Out Row (Once Only)
Check Time, Transition To Floor
Circuit Until Time Called:
10 X Low Plank To Pike
10 Total X Alt Superhero
🏃 Treadmill - Block 3 (10 Minutes)
Goal: Increase Your Push Pace Each Round
3 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute All Out
2 Minute To Transition To Rower
🏃🚣 Rower / Weight Floor - Block 3 (10 Minutes)
200m All Out Row
Check Time, Transition To Floor
Circuit:
6 X Low Row To Neutral Grip Deadlift To Hammer Curl To Neutral Grip Shoulder Press
10 Total X Alt Lateral Lunge To Upright Row
10 Total X High Plank Pull Through
Repeat Until Finisher: 1 Minute Of High Plank Pull Through
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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 (4 Minutes) | 4 Minute |
| floor | Weight Floor - Block 1 (4 Minutes) | 4 Minute |
| tread | Treadmill - Block 2 (4 Minutes) | 4 Minute |
| run/row | Rower / Weight Floor - Block 2 (4 Minutes) | 4 Minute |
| tread | Treadmill - Block 3 (10 Minutes) | 10 Minute |
| run/row | Rower / Weight Floor - Block 3 (10 Minutes) | 10 Minute |