Today's Orange Theory Workout Intel – Monday 2/17/25 2G Run / Row
Type
Run/Row
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A 2G Run/Row workout featuring a 23.5-minute treadmill/rower block with 1000m rows and 1-mile runs, plus a weight floor circuit with chest press, step-ups, and high pulls.
Here's the full breakdown for today's run/row template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃🚣 Treadmill / Rower Block - 23.5 Minutes
1000m Row
1 Mile Run
1000m Row
Bonus: 0.25 Mile Run, Wr Until Ready To Repeat Effort
Finisher: 30 Second Ao
🏋️ Weight Floor - Block 1
Block 1 - 9 Minutes Circuit
12 Total X Reciprocating Chest Press
6 Each X Step Up To Knee Drive
12 Total X High Plank Alt Toe Tap
90 Second Recovery
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🏋️ Weight Floor - Block 2
Block 2 - 2.5 Minutes Work & Rest
30 Second Of High Pull With Power (Count Reps)
30 Second Rest
30 Second Of High Pull With Power (Count Reps)
30 Second Rest
30 Second Of High Pull With Power (Count Reps)
90 Second Recovery
🏋️ Weight Floor - Block 3
Block 3 - 9 Minutes Circuit
12 Total X Alt Lateral Lunge
6 Each X Split Stance Single Arm High Row (Explosive)
12 Total X Bear Plank Alt Pull Through
Repeat Until Finisher: 30 Seconds Of High Pull With Power
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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 |
|---|---|---|
| run/row | Treadmill / Rower Block - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor - Block 1 | 9 Minute |
| floor | Weight Floor - Block 2 | 2.5 Minute |
| floor | Weight Floor - Block 3 | 9 Minute |