Today's Orange Theory Workout Intel – Thursday 8/7/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging 2G workout mixing endurance-based tread blocks with distance challenges against strength and power-focused floor work featuring unilateral movements and explosive finishers.
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
Goal: Maintain Your Base Speed And Accumulate As Much Distance as Possible In The Tread For the Distance Portion
1 Minute Base @ 3% (Pw @ 5%+)
1 Minute Base @ 5% (Pw @ 7%+)
1 Minute Base @ 7% (Pw @ 9%+)
3.5 Minute Tread For Distance
Check & Remember Distance
90 Second Walking Recovery, Get Back To Base When Ready
Block 2 - 6.5 Minutes
Goal: Maintain Your Base Speed And Accumulate As Much Distance Possible In The Tread For Distance Portion. Match Or Beat Your Distance From Block 1
1 Minute Base @ 2% (Pw @ 4%+)
1 Minute Base @ 4% (Pw @ 6%+)
1 Minute Base @ 6% (Pw @ 8%+)
3.5 Minute Tread For Distance
Check & Remember Distance
90 Second Walking Recovery, Get Back To Base When Ready
Block 3 - 6.5 Minutes
Goal: Maintain Your Base Speed And Accumulate As Much Distance as Possible In The Treadmill for the Distance Portion. Match Or Beat Your Distance From Block 2
1 Minute Base
1 Minute Base @ 3% (Pw @ 6%+)
1 Minute Base @ 5% (Pw @ 8%+)
3 Minute Tread For Distance
Finisher: 30 Second All Out (Pw @ 10%)
Check Distance
🏋️🚣 Rower / Weight Floor - 21 Minutes
Block 1 - 6.5 Minutes Circuit
5 Each X Lateral Lunge To Single Leg Hop (Bodyweight)
8 X Pullover To Bridge
8 Total X Push-Up (Explosive) To Alt High Side Plank
90 Second Recovery
Block 2 - 14.5 Minutes
Back To Back - Unilateral Tempo Couplet:
6 X Single Arm Split Squat (L) (Slow)
4 - 8 X Single Arm Split Squat (L) (Explosive), Rest
6 X Single Arm Split Squat (R) (Slow)
4 - 8 X Single Arm Split Squat (R) (Explosive), Rest
Back To Back - Unilateral Tempo Couplet
6 X Split Stance Single Arm Low Row (L) (Slow)
4 - 8 X Split Stance Single Arm Low Row (L) (Explosive), Rest
6 X Split Stance Single Arm Low Row (R) (Slow)
4 - 8 X Split Stance Single Arm Low Row (R) (Explosive), Rest
200m All Out Row (0:30 - 1:00), Check & Remember Time
Repeat Until Time For Finisher:
30 Second X Push-Up Or
30 Second All Out Row (100m - 200m+)
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.
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 - 19.5 Minutes | 19.5 Minute |
| floor/rower | Rower / Weight Floor - 21 Minutes | 21 Minute |