Today's Orange Theory Workout Intel – Sunday 3/2/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced 2G workout combining sustained push/base efforts with strength circuits and explosive burpee finishers across three blocks.
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 - 9.5 Minutes
Goal: Maintain Your Push And Base Pace
2 Minute Push (Pw 6%+)
1 Minute Base
2 Minute Push (Pw 6%+)
1 Minute Base
2 Minute Push (Pw 6%+)
1 Minute Base
30 Second All Out (Pw 10%+)
90 Second Walking Recovery
🏃 Treadmill Block 2 - 6.5 Minutes
Goal: Maintain Your Base Pace
1 Minute Base @ 6% (Pw 8%+)
1 Minute Base
1 Minute Base @ 6% (Pw 8%+)
1 Minute Base
1 Minute Base @ 6% (Pw 8%+)
1 Minute Base
30 Second All Out (Pw 10%+)
90 Second Walking Recovery
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🏃 Treadmill Block 3 - 3.75 Minutes
Goal: Increase Your All Out Pace
45 Second All Out (Pw 10%+)
45 Second Walking Recovery
45 Second All Out (Pw 10%+)
45 Second Walking Recovery
45 Second All Out (Pw 10%+)
🏋️🚣 Rower / Weight Floor Block 1 - 9.5 Minutes
Circuit
8 Total X Alt Reverse Lunge To 2 X Calf Raise
8 X Chest Fly To 2 X Close Grip Chest Press
300m Push Row
90 Second Recovery
🏋️🚣 Rower / Weight Floor Block 2 - 6.5 Minutes
Circuit Unilateral
8 Each X Single Arm Neutral Grip Step Down
8 Each X Split Stance Single Arm High Row
90 Second Recovery
🏋️🚣 Rower / Weight Floor Block 3 - 3.75 Minutes
Circuit
45 Second Of Full Burpee To Bench Hop Over (Check Reps)
45 Second Recovery
45 Second Of Full Burpee To Bench Hop Over (Check Reps)
45 Second Recovery
Finisher: 45 Second Of Full Burpee To Bench Hop Over (Check Reps)
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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 - 9.5 Minutes | 9.5 Minute |
| tread | Treadmill Block 2 - 6.5 Minutes | 6.5 Minute |
| tread | Treadmill Block 3 - 3.75 Minutes | 3.75 Minute |
| floor/rower | Rower / Weight Floor Block 1 - 9.5 Minutes | 9.5 Minute |
| floor/rower | Rower / Weight Floor Block 2 - 6.5 Minutes | 6.5 Minute |
| floor/rower | Rower / Weight Floor Block 3 - 3.75 Minutes | 3.75 Minute |