Today's Orange Theory Workout Intel – Monday 3/3/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging power-focused 2G workout with decreasing distances and increasing intensity on the tread/rower, paired with three rounds of strength-focused floor exercises.
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 / Rower - 23.5 Minutes
Goal: Increase Intensity As The Distances Get Shorter
Part 1 - 10 Minutes:
2 Rounds Of 320m / 0.2 Miles Push To All out (Pw 160m / 0.1 Miles @ 6 - 10%), Walking Recovery Until Ready For Next Round
2 Rounds Of 200m All out Row (0:30 - 1:00), Rest
Bonus: Tread Until Ready For Part 2
Part 2 - 8 Minutes:
2 Rounds Of 240m / 0.15 Miles Push To All out (Pw 120m / 0.075 Miles @ 7 - 10%), Walking Recovery Until Ready For Next Round
2 Rounds Of 150m All out Row (0:22 - 0:45), Rest
Bonus: Tread Until Ready For Part 2
Part 3 - 5.5 Minutes:
2 Rounds Of 160m / 0.1 Miles Push To All out (Pw 80m / 0.05 Miles @ 8 - 10%), Walking Recovery Until Ready For Next Round
2 Rounds Of 100m All out Row (0:30 - 1:00), Rest
Bonus: Tread Until Finisher - 30 Second All out (Pw @ 10%+)
🏋️ Weight Floor - Block 1
Block 1 - 19 Minutes
3 Rounds Back To Back - Strong & Stable:
12 X Squat
12 Each X Forward Lunge (Front Foot On Bosu), Rest
3 Rounds Back To Back - Strong & Stable:
12 X Hammer Curl To Neutral Grip Shoulder Press
12 X Kneeling (On Bosu) Front Raise, Rest
3 Rounds Back To Back - Strong & Stable:
12 X Double Crunch
12 Total X High Plank Alt Pull Through, Rest
Bonus: Repeat All Exercises As A Single Block
90 Second Recovery
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🏋️ Weight Floor - Block 2
Block 2 - 3 Minutes Coach's Choice Core Blast
Bicycle Crunch (Bosu)
Core Exercise
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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 |
|---|---|---|
| run/row | Treadmill / Rower - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor - Block 1 | 19 Minute |
| floor | Weight Floor - Block 2 | 3 Minute |