Today's Orange Theory Workout Intel – Wednesday 3/12/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
20-32
Incline-focused strength workout with heavy chest press and dumbbell squats paired with dynamic floor work and partner TRX finisher.
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 - 20.75 Minutes
Tread Block 1 - 8.5 Minutes
1 Minute Tread @ 3%
1 Minute Base @ 1%
1 Minute Tread @ 6%
1 Minute Base @ 1 %
1 Minute Tread @ 9%
1 Minute Base @ 1%
1 Minute Tread @ 12%
1 Minute Base @ 1%
30 Second All Out
75 Second Walking Recovery
Block 2 - 8.5 Minutes
1 Minute Tread @ 12%
1 Minute Base @ 1%
1 Minute Tread @ 9%
1 Minute Base @ 1 %
1 Minute Tread @ 6%
1 Minute Base @ 1%
1 Minute Tread @ 3%
1 Minute Base @ 1%
30 Second All Out
75 Second Walking Recovery
Block 3 - 3.75 Minutes
45 Second Tread @ 3%
45 Second Tread @ 6%
45 Second Tread @ 9%
45 Second Tread @ 12%
45 Second Tread @ 15%
🏋️ Weight Floor - 20.75 Minutes
Block 1 - 8.5 Minutes
Back To Back Drop Set:
6 X Chest Press (Heavy) - Incline Bench
Chest Press (Lighter) Amrepsap - Incline Bench, Rest
Back To Back:
12 Total X Two Handed Dumbbell Alt Lateral Shift
12 Total X High Plank Alt Cross Body Knee Drive, Rest
75 Second Recovery
Block 2 - 8.5 Minutes
Back To Back Drop Set:
6 X Two Handed Single Dumbbell Squat (Heavy)
Two Handed Single Dumbbell Squat (Lighter) Amrepsap, Rest
Back To Back:
12 Total X Alt Chest Fly - Incline Bench
12 Total X Bear Plank Alt Pull Through, Rest
75 Second Recovery
Partner Block 1 - 3.75 Minutes
Partner A - Pacer:
12 / 10 / 8 X TRX Tricep Extension
Complete 1 Round And Tag Partner
Partner B - Non-Pacer
TRX Bicep Curl Until Tagged
Keep Alternating Until Time For Finisher:
45 Second Of Knee Push-Up
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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 - 20.75 Minutes | 20.75 Minute |
| floor | Weight Floor - 20.75 Minutes | 20.75 Minute |