Today's Orange Theory Workout Intel – Wednesday 7/30/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-34
3-block workout mixing incline base pace efforts with all-out finishers on the tread, paired with rowing buy-ins and strength work 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 - Block 1
2 Minute Base @ 2% (Pw @ 4%+)
2 Minute Base @ 3% (Pw @ 5%+)
2 Minute Base @ 4% (Pw @ 6%+)
90 Second Walking Recovery - Get Back To Base
🏃 Treadmill - Block 2
2 Minute Base @ 4% (Pw @ 6%+)
2 Minute Base @ 3% (Pw @ 5%+)
2 Minute Base @ 2% (Pw @ 4%+)
90 Second Walking Recovery - Get Back To Base
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🏃 Treadmill - Block 3
2 Minute Base @ 2% (Pw @ 4%+)
2 Minute Base @ 3% (Pw @ 5%+)
2 Minute Base @ 4% (Pw @ 6%+)
1 Minute Walking Recovery
Finisher: 45 Second Ao (Pw @ 10%+)
🚣 Rower / Weight Floor - Block 1
Buy-In: 45 Second Ao Row (150 - 250+), Once Only - Check & Remember Distance
Back To Back - Strong & Stable:
12 Total X Alt Shoulder Press
12 Total X TRX Alt Wall Slides, Rest
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2
Goal: Match Or Beat Your Row Distance From Block 1
Buy-In: 45 Second Ao Row (150 - 250+), Once Only - Check & Remember Distance
Back To Back - Strong & Stable:
12 X Goblet Squat
6 Each X TRX Single Leg Squat, Rest
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 3
Back To Back - Strong & Stable
12 X Dumbbell V-Up
12 X TRX High Plank Pike, Rest
Repeat Until Finisher: 45 Second Ao Row (150 - 250m+)
How Was This Workout?
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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 - Block 1 | 6 Minute |
| tread | Treadmill - Block 2 | 6 Minute |
| tread | Treadmill - Block 3 | 7.75 Minute |
| rower | Rower / Weight Floor - Block 1 | 6 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 6 Minute |
| floor/rower | Rower / Weight Floor - Block 3 | 7.75 Minute |