Today's Orange Theory Workout Intel – Monday 8/11/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
20-32
A balanced 2G workout combining incline-based tread blocks with distance building, followed by a comprehensive floor circuit organized by strength, endurance, and power phases.
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 - 20.5 Minutes
Tread Block 1 - 7 Minutes
Goal: Accumulate As Much Distance As Possible In The First 3 Minutes With The Incline
Clear Screen
1 Minute Tread For Distance @ 4% (Pw @ 4%+)
1 Minute Tread For Distance @ 6% (Pw @ 6%+)
1 Minute Tread For Distance @ 8% (Pw @ 8%+)
Check & Remember Distance
1 Minute Walking Recovery
Clear Screen
1 Minute Tread For Distance @ 4% (Pw @ 4%+)
1 Minute Tread For Distance @ 6% (Pw @ 6%+)
1 Minute Tread For Distance @ 8% (Pw @ 8%+)
Check Distance
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 7 Minutes
Goal: Increase Intensity Every Minute In The First Build. Match Or Increase Intensity In The Second Build.
Build 1:
1 Minute Base
1 Minute Base To Push (Pw @ 1 - 6%)
1 Minute Push (Pw @ 6%+)
Build 2:
1 Minute Base
1 Minute Base To Push (Pw @ 1 - 6%)
1 Minute Push (Pw @ 6%+)
1 Minute All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 6.5 Minutes
45 Second Base
1 Minute All Out (Pw @ 10%+)
1 Minute Walking Recovery
45 Second Base
45 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
45 Second Base
30 Second All Out (Pw @ 10%+)
🏋️🚣 Rower / Weight Floor - 23.5 Minutes
Part 1 - Strength:
300m Push Row (20 - 24 Strokes / Minute) - Just Once
Circuit (Complete One Round):
8 X Bench Tap Front Squat (Slow)
8 X Bridge (Slow) (Shoulders On Bench)
8 X Bench Pullover (Slow)
8 X Neutral Grip Shoulder Press (Slow)
Part 2 - Endurance:
300m Push Row (24 - 28 Strokes / Minute) - Just Once
Circuit (Complete One Round):
12 X Bench Tap Front Squat
12 X Bench Bridge (Shoulders On Bench)
12 X Bench Pullover
12 X Neutral Grip Shoulder Press
Part 3 - Power:
300m Push Row (28 - 32 Strokes / Minute) - Just Once
Circuit (Complete One Round):
6 X Bench Tap Front Squat (Explosive)
6 X Bench Bridge (Shoulders On Bench) (Explosive)
6 X Bench Pullover (Explosive)
6 X Neutral Grip Shoulder Press (Explosive)
Bonus: Member's Choice Of Your Favorite Exercises & Tempos To Repeat Until Time For Finisher
Finisher: Member's Choice Of Favorite Exercise For 30 Seconds
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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 - 20.5 Minutes | 20.5 Minute |
| floor/rower | Rower / Weight Floor - 23.5 Minutes | 23.5 Minute |