Today's Orange Theory Workout Intel – Friday 5/16/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Mixed workout with sustained pushes and all-outs on the tread, strength work on the floor, and intense rowing intervals with recovery 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 - 22.25 Minutes
Block 1 - 18 Minutes
3 Minute Push
90 Second Walking Recovery
2.5 Minute Push
90 Second Walking Recovery
2 Minute Push To All Out
90 Second Walking Recovery
90 Second Push To All Out
90 Second Walking Recovery
1 Minute All Out
90 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 2 - 4.25 Minutes
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
🏋️ Weight Floor - 18 Minutes
Work & Rest
16 - 20 Total X Goblet Alt Reverse Lunge With Rotation, Rest
16 - 20 X TRX Reverse Grip Low Row
16 - 20 X TRX Rotational Chest Press
16 - 20 X Bridge
~30 Second Boat Hold
Repeat Until Time Is Called
90 Second Recovery
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🚣 Rower - 4.25 Minutes
Rep & Recover
30 Second All Out Row (100 - 200m+)
45 Second To Do 10 X Squat To Toes, Recover When Done
30 Second All Out Row (100 - 200m+)
45 Second To Do 10 X Squat To Toes, Recover When Done
30 Second All Out Row (100 - 200m+)
45 Second To Do 10 X Squat To Toes, Recover When Done
Finisher: 30 Second All Out Row (100 - 200m+)
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 - 22.25 Minutes | 22.25 Minute |
| floor | Weight Floor - 18 Minutes | 18 Minute |
| rower | Rower - 4.25 Minutes | 4.25 Minute |