Today's Orange Theory Workout Intel – Tuesday 3/4/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging 2G workout mixing treadmill incline pushes with explosive floor work and rowing finishers. Multiple blocks of escalating pushes on the tread followed by power-based lower and upper body movements.
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 Minutes
Block 1 - 5.5 Minutes
30 Second Push @ 3%
45 Second Base
30 Second Push @ 4%
45 Second Base
30 Second Push @ 5%
45 Second Base
30 Second Push @ 6%
45 Second Base
30 Second All Out
75 Second Walking Recovery
Block 2 - 5.5 Minutes
30 Second Push @ 2%
45 Second Base
30 Second Push @ 3%
45 Second Base
30 Second Push @ 4%
45 Second Base
30 Second Push @ 5%
45 Second Base
30 Second All Out
75 Second Walking Recovery
Block 3 - 5.5 Minutes
30 Second Push
45 Second Base
30 Second Push @ 2%
45 Second Base
30 Second Push @ 3%
45 Second Base
30 Second Push @ 4%
45 Second Base
30 Second All Out
75 Second Walking Recovery
Block 4 - 3.5 Minutes
30 Second All Out @ 4%
30 Second Walking Recovery
30 Second All Out @ 3%
30 Second Walking Recovery
30 Second All Out @ 2%
30 Second Walking Recovery
30 Second All Out
🏋️ Weight Floor - 19 Minutes
2 Rounds Back To Back Load & Xplode:
8 Each X Goblet Step Down Toe Tap
8 Total X Speed Skater, Rest
2 Rounds Back To Back Load & Xplode:
8 Each X Bird Dog Low Row
8 X Low Row (Explosive), Rest
2 Rounds Back To Back Load & Xplode:
8 Each X Single Leg Bridge
8 X Skier Swing, Rest
2 Rounds Back To Back Load & Xplode:
8 Each X Single Dumbbell Pivot To Single Arm Neutral Grip Shoulder Press
8 X Alternating Single Arm Neutral Grip Push Press With Rotation, Rest
Bonus: Complete All Exercises As A Single Block
75 Second Recovery
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🚣 Rower - 3.5 Minutes
10 Stroke Build:
5 Stroke Push Row
5 Stroke All Out Row (Check Distance), Rack & Rest
Repeat Until Finisher: 30 Second All Out Row
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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 Minutes | 20 Minute |
| floor | Weight Floor - 19 Minutes | 19 Minute |
| rower | Rower - 3.5 Minutes | 3.5 Minute |