Today's Orange Theory Workout Intel – Wednesday 1/8/25 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
High-intensity power workout with multiple all-out intervals on the tread and rowing/floor combinations featuring strength and cardio elements.
Here's the full breakdown for today's power template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill
Block 1 - 5 Minutes
30 Second Base
30 Second Push
1 Minute All Out
1 Minute Walking Recovery
30 Second Base
30 Second Push
1 Minute All Out
90 Second Walking Recovery
Block 2 - 4.75 Minutes
30 Second Base
30 Second Push
45 Second All Out
75 Second Walking Recovery
30 Second Base
30 Second Push
45 Second All Out
90 Second Walking Recovery
Block 3 - 4.5 Minutes
30 Second Base
30 Second Push
30 Second All Out
90 Second Walking Recovery
30 Second Base
30 Second Push
30 Second All Out
90 Second Walking Recovery
Block 4 - 4.75 Minutes
30 Second Push
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
🏃🚣 Rower / Weight Floor
Block 1 - 11.25 Minutes
Two Rounds - Work & Active Recovery:
12 Total X Goblet Alt Step Out Squat To Reverse Lunge
12 Total X TRX Low Plank With Alt Knee Raise
Two Rounds - Work & Active Recovery:
12 Total X Pullover With Alt Leg Extension
12 Total X TRX Alt Wall Slide
Two Rounds - 20 Stroke Build
10 Strokes Push Row
10 Strokes All Out Row (80 - 120m+)
Repeat Dumbbell Exercises Only Until Time Is Called
90 Second Recovery
Block 2 - 10.75 Minutes
Two Rounds - Work & Active Recovery:
12 X Bicep Curl To Uppercut
12 X TRX Rollout
Two Rounds - Work & Active Recovery:
12 X Bridge
12 X TRX Situp
Two Rounds - 20 Stroke Build
10 Strokes Push Row
10 Strokes All Out Row (80 - 120m+)
Repeat Dumbbell Exercises Only Until Finisher:
30 Second Of TRX Rollout Or
30 Second Of TRX Situp
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.
Power days mix sprints and floor explosiveness. A versatile cross-trainer handles both.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill | 23 Minute |
| run/row | Rower / Weight Floor | 22 Minute |