Today's Orange Theory Workout Intel – Sunday 5/11/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Run/Row format with incline progression on tread, all-out rows, and heavy bosu-based floor work with burpees and compound 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 - Block 1 - 9 Minutes
Goal: Maintain Your Push Pace As The Inclines Increase
1 Minute Push
1 Minute Base
1 Minute Push @ 1.5%
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 2.5%
1 Minute Base
1 Minute Push @ 3%
90 Second Recovery, Transition To Rower
🚣 Rower Block - 2.5 Minutes
1 Minute All Out Row
30 Second Recovery
1 Minute All Out Row
90 Second Recovery, Transition To Treadmill
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🏃 Treadmill Block 2 - 9 Minutes
Goal: Increase Your Push Pace Each Round
1 Minute Push @ 3%
1 Minute Base
1 Minute Push @ 2.5%
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 1.5%
1 Minute Base
Finisher: 1 Minute All Out
🏋️ Weight Floor - Block 1 - 9 Minutes
Block 1 - 9 Minutes Back To Back Superset
12 Each X Half Kneeling (On Bosu) Single Arm Low Row
12 X Bridge Hold (Back On Bosu) With Dumbbell Close Grip Chest Press
12 X Bosu Back Extension, Rest
90 Second Recovery
🏋️ Weight Floor - Block 2 - 2.5 Minutes
Block 2 - 2.5 Minutes
1 Minute Of Bosu Burpee, Count & Remember Reps
30 Second Recovery
1 Minute Of Bosu Burpee, Count & Check Reps
90 Second Recovery
🏋️ Weight Floor - Block 3 - 9 Minutes
Block 3 - 9 Minutes Back To Back Superset
12 Total X Goblet Alt Transverse Squat
12 x two handled single dumbbell deadlift
6 each x kneeling (on bosu) hip thrust with low to high chop, Rest
Repeat until finisher: 1 minute of bosu burpee with shoulder press
How Was This Workout?
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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 Minutes | 9 Minute |
| rower | Rower Block - 2.5 Minutes | 2.5 Minute |
| tread | Treadmill Block 2 - 9 Minutes | 9 Minute |
| floor | Weight Floor - Block 1 - 9 Minutes | 9 Minute |
| floor | Weight Floor - Block 2 - 2.5 Minutes | 2.5 Minute |
| floor | Weight Floor - Block 3 - 9 Minutes | 9 Minute |