Today's Orange Theory Workout Intel – Friday 8/22/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Repeat of 8/6/25 featuring push efforts on the tread, distance-based repeats, a circuit-style floor anchor, and finisher rows with strength work.
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 - 22 Minutes
Block 1 - 7.5 Minutes
Goal: Maintain Or Increase Your Push Intensity
2 Minute Push (Pw @ 5%+)
75 Second Base
1 Minute Push (Pw @ 6%+)
75 Second Base
30 Second Push (Pw @ 8%+)
75 Second Base
15 Second Push (Pw @ 8%+)
90 Second Walking Recovery, Get Back To Base When Ready
Block 2 - 14.5 Minutes
Goal: Recovery As Quickly As Possible And Match Or Beat Your Tread Pace Each Round
0.25 Mile Run (Pw 200m / 0.13 Miles @ 4%+)
Walking Recovery Until Ready To Repeat Effort
Repeat Until Time For Finisher: 30 Second All Out (Pw @ 10%+)
🏋️ Weight Floor Block - 16 Minutes
Circuit:Anchor
6 - 8 Each X Single Arm Squat
12 - 16 Total X Reciprocating Rows
8 Total X High Plank Pull Through (Anchor)
6 - 8 Each X Single Arm Deadlift
12 - 16 Total X Reciprocating Shoulder Press
8 Total X High Plank Pull Through (Anchor)
Repeat Until Time Is Called
90 Second Recovery, Transition To Rower
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.
🚣 Rower - 6 Minutes
150m All Out Row (0:22 - 0:45), Check Average Watts, Rest
12 Total X Alt Bicep Curls, Rest
Repeat Until Finisher: 30 Second All Out Row (100 - 200m+)
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 |
|---|---|---|
| tread | Treadmill - 22 Minutes | 22 Minute |
| floor | Weight Floor Block - 16 Minutes | 16 Minute |
| rower | Rower - 6 Minutes | 6 Minute |