Today's Orange Theory Workout Intel – Thursday 8/21/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A repeat of 8/5/25 featuring push intervals on the treadmill with progressive inclines, complemented by rowing and floor work combining strength and power movements across three blocks.
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
90 Second Push (Pw @ 6%+)
1 Minute Base
90 Second Push (Pw @ 6%+)
1 Minute Base
90 Second Push (Pw @ 6%+)
90 Second Walking Recovery, Get Back To Base When Ready
Block 2 - 6.5 Minutes
90 Second Push @ 3% (Pw @ 8%+)
1 Minute Base
90 Second Push @ 3% (Pw @ 8%+)
1 Minute Base
90 Second Push @ 3% (Pw @ 8%+)
90 Second Walking Recovery, Get Back To Base When Ready
Block 3 - 6.5 Minutes
90 Second Push To Ao (Pw @ 6 - 10%)
1 Minute Walking Recovery
90 Second Push To Ao (Pw @ 6 - 10%)
1 Minute Walking Recovery
Finisher: 90 Second Push To Ao (Pw @ 6 - 10%), Last 30 Second Increase Intensity
💪 Rower / Weight Floor - 19.5 Minutes
Block 1 - 6.5 Minutes
Buy-In: 250m Push Row (Just Once)
Back To Back Superset:
12 Each X Split Stance Single Arm Low Row (Front Foot On Bosu)
12 X Bridge Hold (Back On Bosu) With Dumbbell Pullover, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 6.5 Minutes
Buy-In: 250m Push Row (Slow, Just Once)
Work & Rest:
10 Total X Two Handed Single Dumbbell Alt Lateral Shift, Rest
10 Total X Goblet Alt Forward Lunge With Torso Rotation, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 3 - 6.5 Minutes
Buy-In 250m Push Row (Explosive, Just Once)
Work & Rest:
6 Each X Kneeling (On Bosu) Hip Thrust With Low To High Chop, Rest
6 X Push-Up (Hands On Bosu) (Explosive), Rest
Repeat Until Time For Finisher: 30 Second Of Push-Ups (Hands On Bosu)
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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 |
| rower/floor | Rower / Weight Floor - 19.5 Minutes | 19.5 Minute |