Today's Orange Theory Workout Intel – Wednesday 8/20/25 2G
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
Repeat of 8/4/25 2G with 23-minute treadmill block featuring push/surge intervals, followed by three rower/floor blocks with upper body, curls/pulls, and lower body power movements.
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
2.25 Minute Push (Pw @ 4%+)
15 Second Surge
90 Second Base
2.25 Minute Push (Pw @ 4%+)
15 Second Surge
90 Second Base
2.25 Minute Push (Pw @ 4%+)
15 Second Surge
90 Second Base
2.25 Minute Push (Pw @ 4%+)
15 Second Surge
90 Second Base
2.25 Minute Push (Pw @ 4%+)
15 Second Surge
90 Second Base
2.25 Minute Push (Pw @ 4%+)
Finisher: 45 Second All Out (Pw @ 10%+)
🏋️🚣 Rower / Weight Floor - Block 1
Three Rounds Back To Back:
8 Total X Alt Chest Fly (Incline Bench)
4 - 8 X Neutral Grip Push Press, Rest
Bonus: Push Row Until Time Is Called
90 Second Recovery
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🏋️🚣 Rower / Weight Floor - Block 2
Three Rounds Back To Back:
8 X Seated Hammer Curl To Stand (Incline Bench)
4- 8 X High Pull With Power, Rest
Bonus: Push Row Until Time Is Called
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 3
Three Rounds Back To Back:
8 Each X Goblet Split Squat (Rear Foot Elevated)
4 - 8 Total X Alt Single Arm Snatch, Rest
Bonus: Push Row Until Time For Finisher - 45 Second All Out Row (150 - 250m+)
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 | 6.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 6.5 Minute |
| floor/rower | Rower / Weight Floor - Block 3 | 7 Minute |