Today's Orange Theory Workout Intel – Monday 4/7/25 2G
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A mixed ESP workout with treadmill push/base intervals at increasing inclines, 100m all-out rows, and unilateral strength work 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
Clear Screen
1 Minute Push
1 Minute Base
1 Minute Push @ 1.5%
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 2.5%
1 Minute Base
1 Minute Push @ 3%
1 Minute Base
1 Minute All Out
Check Distance
90 Second Walking Recovery
🏃 Treadmill - Block 2
Goal: Match Or Beat Your Distance From Block 1
Clear Screen
1 Minute Push @ 3%
1 Minute Base
1 Minute Push @ 2.5%
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 1.5%
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute All Out
Check Distance
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🏋️🚣 Rower / Weight Floor - Block 1
Back To Back - Unilateral Strong & Stable:
8 Each X Single Arm Reverse Lunge
8 Each X Single Arm Split Squat (Rear Foot On Bosu), Rest
Back To Back - Strong & Stable:
8 X Chest Press (On Floor)
8 Total X Bosu Side To Side Push-Up, Rest
2 Rounds - Rack & Rest:
100m All Out Row (0:15 - 0:30) - Check & Remember, Rest
Bonus: Repeat Back To Back Exercises Only Until Time Is Called
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2
Back To Back - Strong & Stable:
8 X Reverse Grip Low Row
8 X Bridge Hold With Dumbbell Pullover (Feet On Bosu), Rest
Back To Back - Strong & Stable:
8 Total X High Plank Pull Through
8 Each X Bosu Side Plank Hip Dip
2 Rounds - Rack & Rest:
100m All Out Row (0:15 - 0:30) - Check & Remember, Rest
Bonus: Repeat Back To Back Exercises Only Until Finisher: 1 Minute Of Bosu Side To Side Push-Up
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 | 11 Minute |
| tread | Treadmill - Block 2 | 11 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 11 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 11 Minute |