Today's Orange Theory Workout Intel – Monday 5/5/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
20-30
A repeat strength-focused 2G with treadmill run for distance blocks at varying inclines and heavy drop set exercises on the floor/rower.
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 - 18.75 Minutes
Block 1
3.75 Minute run for distance @ 5%
Check distance
Block 2
3.75 Minute run for distance @ 4%
Check distance, match or beat your distance from block 1
Block 3
3.75 Minute run for distance @ 3%
Check distance, match or beat your previous best distance
Block 4
3.75 Minute run for distance @ 2%
Check distance, match or beat your previous best distance
Block 5
3.75 Minute run for distance, last 15 Second is ALL OUT
Check distance, match or beat your previous best distance
🏋️🚣 Rower / Weight Floor - 18.75 Minutes
Block 1 - 3.75 minutes
Member's choice - back to back drop set:
5 x chest press (heavy)
chest press (lighter) AMRepsAP, Rest
OR back to back reverse drop set:
5 x chest press (heavy)
chest press (heavier) AMRepsAP, Rest
Block 2 - 3.75 minutes
Member's choice - back to back drop set:
5 x tap squat (heavy)
tap squat (lighter) AMRepsAP, Rest
OR back to back reverse drop set:
5 x tap squat (heavy)
tap squat (heavier) AMRepsAP, Rest
Block 3 - 3.75 minutes
Member's choice - back to back drop set:
5 x low Row (heavy)
low Row (lighter) AMRepsAP, Rest
OR back to back reverse drop set:
5 x low Row (heavy)
low Row (heavier) AMRepsAP, Rest
Block 4 - 3.75 minutes
Member's choice - back to back drop set:
5 x deadlift (heavy)
deadlift (lighter) AMRepsAP, Rest
OR back to back reverse drop set:
5 x deadlift (heavy)
deadlift (heavier) AMRepsAP, Rest
Block 5
Member's choice - back to back drop set:
5 x shoulder press (heavy)
shoulder press (lighter) AMRepsAP, Rest
OR back to back reverse drop set:
5 x shoulder press (heavy)
shoulder press (heavier) AMRepsAP, Rest
Repeat until finisher: 15 Second of shoulder press (increase intensity)
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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 - 18.75 Minutes | 18.75 Minute |
| floor/rower | Rower / Weight Floor - 18.75 Minutes | 18.75 Minute |