Today's Orange Theory Workout Intel – Saturday 6/14/25 2G Capture the Flag
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Repeat of 10/1/24. A partner-based workout mixing treadmill push/all-out intervals, weighted floor circuit, and a run/row block with medicine ball and core work.
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 - 10 Minutes
Block 1 - 10 Minutes
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
1 Minute All Out
🏋️ Weight Floor - 10 Minutes
Block 1 - 10 Minutes Circuit
Four Rounds:
12 / 10 / 8 / 6 X Trx Squat To High Row
12 / 10 / 8 / 6 X Kneeling Bicep Curl
12 / 10 / 8 / 6 Total X Low Plank Alt Wide Knee Drive
12 / 10 / 8 / 6 X Back Extension To Lat Pulldown
Bonus: Repeat All Exercises At 6 Reps
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🏃🚣 Run / Row Block - 23 Minutes
Run / Row Block - 23 Minutes - Do Not Reset Row Monitor
Goal Distances For The Rower:
Green: 3000m
Orange: 4000m
Red: 5000m+
Exercises:
12 X Medicine Ball Squat To Press
12 Total X Medicine Ball Lateral Lunge
12 X Double Crunch
Tread Distance 1: 0.2 Miles
Tread Distance 2: 0.15 Miles
Tread Distance 3: 0.1 Miles
For The Run / Row:
Partner A Rows While Partner B Does Exercises And Tread 1
Partner B Swaps With Partner A Who Does Exercises And Tread 1 While Partner B Rows
Partner A Swaps With Partner B Who Does Exercises And Tread 2 While Partner A Rows
Partner B Swaps With Partner A Who Does Exercises And Tread 2 While Partner B Rows
Repeat Until Time:
Partner A Swaps With Partner B Who Does Exercises And Tread 3 While Partner A Rows
Partner B Swaps With Partner A Who Does Exercises And Tread 3 While Partner B Rows
Finisher: 30 Second All Out Row For The Partner Left On Rower, Other Partner Is Doing A Squat Hold While Cheering On Their Partner
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 - 10 Minutes | 10 Minute |
| floor | Weight Floor - 10 Minutes | 10 Minute |
| run/row | Run / Row Block - 23 Minutes | 23 Minute |