Today's Orange Theory Workout Intel – Saturday 8/16/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging 2G workout mixing push/base intervals on the treadmill with explosive lower body and upper body strength circuits on the floor and rower.
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 - 23 Minutes
Goal: Maintain The Push Intensity You Set In The First Round
90 Second Push (Pw @ 5%+)
90 Second Base
90 Second Push (Pw @ 5%+)
90 Second Base
2 Minute Push (Pw @ 5%+)
90 Second Base
2 Minute Push (Pw @ 5%+)
90 Second Base
2.5 Minute Push (Pw @ 5%+)
90 Second Base
2.5 Minute Push (Pw @ 5%+)
90 Second Base
30 Second Base To Push (Pw @ 1-8%)
30 Second Push (Pw @ 8%+)
30 Second Push To Ao (Pw @ 8-10%)
Finisher: 30 Second Ao (Pw @ 10%+)
90 Second Transition To Floor
🏋️🚣 Rower / Weight Floor - Block 1 (11.5 Minutes)
Round 1:
Back To Back - Load & Xplode:
5 X Low Bench Step Down Reverse Lunge (L)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (L), Rest
5 X Low Bench Step Down Reverse Lunge (R)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (R), Rest
5 Each X Half Kneeling High To Low Chop
500m Push Row
Round 2:
Back To Back - Load & Xplode:
5 X Low Bench Step Down Reverse Lunge (L)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (L), Rest
5 X Low Bench Step Down Reverse Lunge (R)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (R), Rest
5 Each X Half Kneeling High To Low Chop
250m Push Row
Round 3:
Back To Back - Load & Xplode:
5 X Low Bench Step Down Reverse Lunge (L)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (L), Rest
5 X Low Bench Step Down Reverse Lunge (R)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (R), Rest
5 Each X Half Kneeling High To Low Chop
125m Push Row
Bonus:
Back To Back - Load & Xplode:
5 X Low Bench Step Down Reverse Lunge (L)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (L), Rest
5 X Low Bench Step Down Reverse Lunge (R)
5 X Bodyweight Low Bench Reverse Lunge To Single Leg Hop (R), Rest
5 Each X Half Kneeling High To Low Chop
Repeat Until Time Is Called
90 Second Recovery
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🏋️🚣 Rower / Weight Floor - Block 2 (10 Minutes)
Round 1:
Back To Back - Load & Xplode:
5 Each X Single Arm Neutral Grip Shoulder Press
10 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Rest
10 X Low Bench Knee Tuck
125m Push Row
Round 2:
Back To Back - Load & Xplode:
5 Each X Single Arm Neutral Grip Shoulder Press
10 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Rest
10 X Low Bench Knee Tuck
250m Push Row
Round 3:
Back To Back - Load & Xplode:
5 Each X Single Arm Neutral Grip Shoulder Press
10 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Rest
10 X Low Bench Knee Tuck
500m Push Row
Bonus:
Back To Back - Load & Xplode:
5 Each X Single Arm Neutral Grip Shoulder Press
10 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Rest
10 X Low Bench Knee Tuck
Repeat Until Time For The Finisher: 30 Second Of Alt Single Arm Neutral Grip Push Press With Rotation
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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - Block 1 (11.5 Minutes) | 11.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 (10 Minutes) | 10 Minute |