Today's Orange Theory Workout Intel – Sunday 8/10/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced 2G workout featuring incline-based treadmill blocks with all-outs and power-focused floor work with rowing and strength exercises.
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 - 19.5 Minutes
Block 1 - 6.5 minutes
Goal: maintain your Base as the inclines increase
1 minute Base @ 3% (PW @ 5%+)
1 minute Base @ 4% (PW @ 6%+)
1 minute Base @ 5% (PW @ 7%+)
90 second Base
90 second Push (PW @ 6%+)
30 second All Out (PW @ 10%+)
90 second Walking Recovery, get to Base when ready
Block 2 - 6.5 minutes
Goal: maintain your Base as the inclines decrease
1 minute Base @ 5% (PW @ 7%+)
1 minute Base @ 4% (PW @ 6%+)
1 minute Base @ 3% (PW @ 5%+)
90 second Base
90 second Push (PW @ 6%+)
30 second All Out (PW @ 10%+)
90 second Walking Recovery, get to Base when ready
Block 3 - 6.5 minutes
3 minute Push (PW @ 4%+)
90 second Base
90 second Push (PW @ 6%+)
Finisher: 30 second All Out (PW @ 10%+)
🏋️🚣 Rower / Weight Floor - 19.5 Minutes
Block 1 - 6.5 minutes
Buy-in: 300m Push Row (just once), check & remember time
Back to back - superset:
6 each x balance bicep curls
12 x TRX bridge Row, Rest
Repeat until time is called
90 second recovery
Block 2 - 6.5 minutes
Buy-in: 300m Push Row (just once), check & remember time
Back to back - superset:
12 total x goblet alt lateral shift
6 each x reverse lunge to full step-up to knee raise
Repeat until time is called
90 second recovery
Block 3 - 6.5 minutes
Buy-in: 300m Push Row (just once), check time
Back to back - superset:
12 x bench seated knee tuck
12 total x TRX 11:00 & 1:00 o'clock press
Repeat until time for finisher
Finisher: 30 second of bench Push-up
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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 - 19.5 Minutes | 19.5 Minute |
| floor/rower | Rower / Weight Floor - 19.5 Minutes | 19.5 Minute |