Today's Orange Theory Workout Intel – Monday 8/4/25 2G
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A balanced ESP workout featuring push/surge intervals on the treadmill with a repeating pattern, combined with upper and lower body strength work 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
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 - 6.5 Minutes
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
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 / Weight Floor - Block 2 - 6.5 Minutes
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 - 7 Minutes
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?
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 - 23 Minutes | 23 Minute |
| rower | Rower / Weight Floor - Block 1 - 6.5 Minutes | 6.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 - 6.5 Minutes | 6.5 Minute |
| floor/rower | Rower / Weight Floor - Block 3 - 7 Minutes | 7 Minute |