Today's Orange Theory Workout Intel – Friday 5/2/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
A power-focused 2G workout featuring intense treadmill intervals with multiple all-outs paired with a strength-based floor block emphasizing shoulder and core 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 (11.5 Minutes)
30 Second Push
30 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second Base
30 Second All Out
45 Second Walking Recovery
30 Second Base
30 Second Base To Push
30 Second All Out
45 Second Walking Recovery
30 Second Base
30 Second Base To Push
30 Second Push
30 Second All Out
45 Second Walking Recovery
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
30 Second All Out
90 Second Walking Recovery
🏃 Treadmill - Block 2 (10.5 Minutes)
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
30 Second All Out
45 Second Walking Recovery
30 Second Base
30 Second Base To Push
30 Second Push
30 Second All Out
45 Second Walking Recovery
30 Second Base
30 Second Base To Push
30 Second All Out
45 Second Walking Recovery
30 Second Base
30 Second All Out
45 Second Walking Recovery
30 Second All Out
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🏋️🚣 Rower / Weight Floor - Block 1 (11.5 Minutes)
Part 1 - 0:00 - 8:15 - Back To Back:
8 X Seated Shoulder Press
8 X Tap Squat
8 X Sit-Up Stand, Rest
Repeat Until Ready For Part 2
Part 2 - 8:15 - 11:30 - Work & Rest Construct:
6 - 10 X Sit-Up Stand To Shoulder Press
Repeat Until Time Is Called
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2 (10.5 Minutes)
Part 1 - 0:00 - 7:30 - Back To Back:
8 X Seated Low Row
8 Total X High Plank Alt Dumbbell Tap
150m All Out Row (0:22 - 0:45), Rest
Repeat Until Ready For Part 2
Part 2 - 7:30 - 10:30 - Work & Rest Construct:
6 - 10 Total X High Plank Switch Alt Low Row
Repeat Until Finisher: 30 Second Of Low Plank
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 (11.5 Minutes) | 11.5 Minute |
| tread | Treadmill - Block 2 (10.5 Minutes) | 10.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 (11.5 Minutes) | 11.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 (10.5 Minutes) | 10.5 Minute |