Today's Orange Theory Workout Intel – Friday 11/16/25
Type
Format
2G
Difficulty
Brutal●●●●●
Est. Splats
28-38
High-intensity power workout featuring escalating all-outs on the treadmill with decreasing intervals, combined with three mayhem-surprise floor blocks of heavy compound lifts and plyometric challenges.
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 - 22.5 Minutes
2 Minute Push
30 Second Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
15 Second All Out
1 Minute Walking Recovery
15 Second All Out
1 Minute Walking Recovery
15 Second All Out
Bonus: Either Walking Recovery Or Tread For Time Until Finisher: 30 Second All Out
🏋️ Weight Floor - Block 1
Mayhem Surprise: At A Point In The Block The Coach Will Flip To The Surprise - 30 X Lateral Hop Overs
Repeat Until Buy-Out:
Back To Back Superset:
5 X Goblet Squat
10 Total X Alt Goblet Transverse Squat, Rest
Back To Back Superset:
5 X Low Row
10 Total X Reciprocating Row, Rest
Buy-Out: 30 Second Of Pushup, Count And Remember Reps
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🏋️ Weight Floor - Block 2
Mayhem Surprise: At A Point In The Block The Coach Will Flip To The Surprise - 30 X Bench Hop Overs
Repeat Until Buy-Out:
Back To Back Superset:
5 X Deadlift
10 Total X Alt Step Out Squat, Rest
Back To Back Superset:
5 X Chest Press
10 Total X Reciprocating Chest Press, Rest
Buy-Out: 30 Second Of Pushup, Count And Remember Reps
🏋️ Weight Floor - Block 3
Mayhem Surprise: At A Point In The Block The Coach Will Flip To The Surprise - 30 Total X High Plank Alt Knee Drive
Repeat Until Finisher:
Back To Back Superset:
5 Each X Reverse Lunge
10 Total X Alt Reverse Lunge, Rest
Back To Back Superset:
5 X Shoulder Press
10 Total X Reciprocating Shoulder Press, Rest
Finisher: 30 Second Of Pushup, Count And Remember Reps
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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 - 22.5 Minutes | 22.5 Minute |
| floor | Weight Floor - Block 1 | 6.5 Minute |
| floor | Weight Floor - Block 2 | 6.5 Minute |
| floor | Weight Floor - Block 3 | 6.5 Minute |