Today's Orange Theory Workout Intel – Saturday 8/2/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A 2G workout combining run/row intervals with strength work. The tread block features three rounds of 0.3, 0.2, and 0.1 mile runs with matching efforts at 3% incline, separated by 400m rows and finishing with a 1-minute all-out.
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.
🏃🚣 Runmill / Rower - 23 Minutes
Goal: Match Or Beat Your Run Time At A 3% Incline
Round 1:
Clear Screen
0.3 Mile Run For Distance
Check & Remember Time
Walking Recovery Until Ready To Begin Next Effort
Clear Screen
0.3 Mile Run For Distance @ 3%
Check Time
Walking Recovery Until Ready To Transition To Rower
400m Row @ 22-26 Strokes / Minute
Round 2
Clear Screen
0.2 Mile Run For Distance
Check & Remember Time
Walking Recovery Until Ready To Begin Next Effort
Clear Screen
0.2 Mile Run For Distance @ 3%
Check Time
Walking Recovery Until Ready To Transition To Rower
400m Row @ 22-26 Strokes / Minute
Round 3
Clear Screen
0.1 Mile Run For Distance
Check & Remember Time
Walking Recovery Until Ready To Begin Next Effort
Clear Screen
0.1 Mile Run For Distance @ 3%
Check Time
Walking Recovery Until Ready To Transition To Rower
400m Row @ 22-26 Strokes / Minute
Bonus: Run Or Row Until Time For Finisher
Finisher: 1 Minute All Out At Current Station
🏋️ Weight Floor - Block 1
Back To Back - Superset:
12 Total X Low Bench Alt Step Down Squat
12 X Deadlift, Rest
Repeat Until Time For Buy-Out - Tempo Triplet:
20 Seconds Of Low Bench Decline Push-Up
20 Seconds Of Low Bench Decline Push-Up (Slow)
20 Seconds Of Low Bench High Plank
90 Seconds Recovery
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🏋️ Weight Floor - Block 2
Back To Back - Superset:
12 X Chest Fly
12 X Tricep Extension, Rest
Repeat Until Time For Buy-Out - Tempo Triplet:
20 Seconds Of Bodyweight Squat
20 Seconds Of Bodyweight Squat (Slow)
20 Seconds Of Bodyweight Squat Hold
90 Seconds Recovery
🏋️ Weight Floor - Block 3
Back To Back - Superset:
12 X Straight Arm Sit-Up
12 Total X Deadbug, Rest
Repeat Until Time For Finisher:
30 Seconds Of Squat
30 Seconds Of Low Bench Decline Push-Up
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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 |
|---|---|---|
| run/row | Runmill / Rower - 23 Minutes | 23 Minute |
| floor | Weight Floor - Block 1 | 7.5 Minute |
| floor | Weight Floor - Block 2 | 7.5 Minute |
| floor | Weight Floor - Block 3 | 5 Minute |