Today's Orange Theory Workout Intel – Friday 3/28/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 3/12/25 featuring incline treadmill blocks with progressive and descending intervals, heavy chest press drop sets, single dumbbell squats, and partner TRX 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 - Block 1
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
🏃 Treadmill - Block 2
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
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🏃 Treadmill - Block 3
45 Second Tread @ 3%
45 Second Tread @ 6%
45 Second Tread @ 9%
45 Second Tread @ 12%
45 Second Tread @ 15%
🏋️ Weight Floor - Block 1
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
🏋️ Weight Floor - Block 2
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
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 - Block 1 | 8.5 Minute |
| tread | Treadmill - Block 2 | 8.5 Minute |
| tread | Treadmill - Block 3 | 3.75 Minute |
| floor | Weight Floor - Block 1 | 8.5 Minute |
| floor | Weight Floor - Block 2 | 8.5 Minute |
| floor | Partner Block 1 | 3.75 Minute |