Today's Orange Theory Workout Intel – Wednesday 2/25/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
A 2G workout focusing on Base Pace maintenance on the treadmill with incline progressions, paired with Bosu-based strength complexes and rowing intervals on the floor.
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
Block 1 - 5.75 Minutes
Goal: Maintain Your Base Pace
90 Second Base @ 3% (PW @ 5%+)
45 Second Base
1 Minute Base @ 5% (PW @ 7%+)
45 Second Base
30 Second Base @ 7% (PW @ 9%+)
45 Second Base
30 Second Base @ 9% (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 3 Minutes
Goal: Maintain Your Base Pace
1 Minute Base
30 Second Base @ 3% (PW @ 5%+)
30 Second Base @ 5% (PW @ 7%+)
30 Second Base @ 7% (PW @ 9%+)
30 Second Base @ 9% (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 7.25 Minutes
Goal: Maintain Your Base Pace
2 Minute Base @ 3% (PW @ 5%+)
45 Second Base
90 Second Base @ 5% (PW @ 7%+)
45 Second Base
1 Minute Base @ 7% (PW @ 9%+)
45 Second Base
30 Second Base @ 9% (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 4 - 3 Minutes
Goal: Maintain Your Base Pace
1 Minute Base
30 Second Base @ 3% (PW @ 5%+)
30 Second Base @ 5% (PW @ 7%+)
30 Second Base @ 7% (PW @ 9%+)
30 Second Base @ 9% (PW @ 10%+)
Collapse (Member's Choice)
90 Seconds To Transition To The Floor
🏋️🚣 Rower / Weight Floor
Block 1 - 10.25 Minutes
Buy-In: 2 Minute Row For Distance, Check & Remember Distance
Back-To-Back Complex:
8 X Bosu Push-Up
8 X Bosu Plank Pop
8 X Bosu Squat To Shoulder Press, Rest
8 Each X Split Stance Single Arm Reverse Grip Low Row
Repeat Exercises Only Until Time Is Called
90 Second Recovery
Block 2 - 11.75 Minutes
Goal: Match Or Beat Your Row Distance From Block 1
Back-To-Back - Complex:
10 X Bosu Kneeling Tricep Extension
5 Each X Bosu Kneeling Hip Thrust With Low To High Chop
10 Total X Goblet Alt Forward Lunge With Torso Rotation, Rest
8 X Bosu Full Burpee
Repeat Until Time For Buy-Out
Buy-Out: 2 Minute Row For Distance, Check Distance
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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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor | 22 Minutes |