Today's Orange Theory Workout Intel – Thursday 11/13/25 2G
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
Mixed endurance, strength, and power workout with alternating blocks on treadmill, floor, and rower. Features push intervals, lateral lunges, goblet squats, and rowing combinations.
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 (10.5 Minutes)
90 Second Push (Pw @ 6%+)
90 Second Base
90 Second Push (Pw @ 6%+)
90 Second Base
90 Second Push (Pw @ 6%+)
90 Second Base
1 Minute Push (Pw @ 6%+)
30 Second All Out (Pw @ 10%+)
2 Minute To Transition To The Floor
🏋️ Weight Floor - Block 1 (4.5 Minutes)
Back-To-Back - Load & Xplode:
8 Total X Alt Lateral Lunge
8 Total X Speed Skater, Rest
8 Total X Low Plank Hip Rocks
Repeat Until Time Is Called
90 Second To Transition To The Rower
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🚣 Rower - Block 1 (4.5 Minutes)
Back-To-Back
6 X Front Raise To Upright Row
150m Push Row (20 - 22 Strokes / Minute), Rest
Repeat Until Time Is Called
2 Minute To Transition To The Treadmill, Get To Base When Ready
🏃 Treadmill - Block 2 (11.5 Minutes)
1 Minute Push (Pw @ 6%+)
90 Second Base
1 Minute Push (Pw @ 6%+)
90 Second Base
1 Minute Push (Pw @ 6%+)
90 Second Base
1 Minute Push (Pw @ 6%+)
90 Second Base
1 Minute Push (Pw @ 6%+)
Finisher: 30 Second All Out (Pw @ 10%+)
2 Minute To Transition To The Floor
🏋️ Floor - Block 2 (6 Minutes)
Back-To-Back - Load & Xplode:
8 Total X Alt Goblet Transverse Squat
4 Total X Alt 90 Degree Pop Squat, Rest
8 Total X Lean Back With Twist
Repeat Until Time Is Called
90 Second To Transition To The Rower
🚣 Rower - Block 2 (4 Minutes)
Back-To-Back
6 X Hammer Curl To Eccentric Bicep Curl
150m Push Row (20 - 22 Strokes / Minute), Rest
Repeat Until Finisher:
30 Second Of Hammer Curl To Eccentric Bicep Curl Or
30 Second All Out Row (100-200m+)
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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 (10.5 Minutes) | 10.5 Minute |
| floor | Weight Floor - Block 1 (4.5 Minutes) | 4.5 Minute |
| rower | Rower - Block 1 (4.5 Minutes) | 4.5 Minute |
| tread | Treadmill - Block 2 (11.5 Minutes) | 11.5 Minute |
| floor | Floor - Block 2 (6 Minutes) | 6 Minute |
| rower | Rower - Block 2 (4 Minutes) | 4 Minute |