Today's Orange Theory Workout Intel – Wednesday 11/19/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-34
Run/row block with descending inclines and all-out sprints, followed by weight floor circuit with TRX movements and rep/recover blocks featuring high pulls, cleans, and power 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 / Rower - 23.5 Minutes
Goal: Match Or Beat Your Row Time Each Round
Round 1:
0.2 Mile Run (PW 160m / 0.1 Miles)
0.2 Mile Run @ 4% (PW 160m / 0.1 Miles @ 4%+)
200m Base Row
200m All Out Row (0:30 - 1:00)
Check & Remember Row Time
Round 2:
0.2 Mile Run (PW 160m / 0.1 Miles)
0.2 Mile Run @ 3% (PW 160m / 0.1 Miles @ 3%+)
200m Base Row
200m All Out Row (0:30 - 1:00)
Check & Remember Row Time
Round 3:
0.2 Mile Run (PW 160m / 0.1 Miles)
0.2 Mile Run @ 2% (PW 160m / 0.1 Miles @ 2%+)
200m Base Row
200m All Out Row (0:30 - 1:00)
Check & Remember Row Time
Bonus:
0.4 Mile Run (PW 320m / 0.2 Miles)
200m Base Row
200m All Out Row (0:30 - 1:00)
Check & Remember Row Time
Repeat Until Time For The Finisher
Finisher: 1 Minute All Out Run (PW @ 10%+) Or 1 Minute All Out Row (200 - 300m+)
🏋️ Weight Floor - Block 1
Block 1 - 5 Minutes Circuit
8 Each X TRX Cross-Back Lunge
8 X TRX Squat To Y-Raise
8 X TRX Tricep Extension
Repeat Until Time Is Called
90 Second Recovery
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🏋️ Weight Floor - Block 2
Block 2 - 5 Minutes Rep & Recover
Round 1 - 0:00 - 1:00:
8 X High Pull
When Done: Recover Until Next Round Begins
Round 2 - 1:00 - 2:00:
8 X Hip Hinge Swing
When Done: Recover Until Next Round Begins
Round 3 - 2:00 - 3:00:
8 X High Pull
When Done: Recover Until Next Round Begins
Round 4 - 3:00 - 4:00:
8 X Hip Hinge Swing
When Done: Recover Until Buy-Out
Buy-Out Construct - 4:00 - 5:00:
1 Minute Of High Pull With Power
90 Second Recovery
🏋️ Weight Floor - Block 3
Block 3 - 5 Minutes Rep & Recover
Round 1 - 0:00 - 1:00:
8 X Clean
When Done: Recover Until Next Round Begins
Round 2 - 1:00 - 2:00:
8 X Neutral Grip Push Press
When Done: Recover Until Next Round Begins
Round 3 - 2:00 - 3:00:
8 X Clean
When Done: Recover Until Next Round Begins
Round 4 - 3:00 - 4:00:
8 X Neutral Grip Push Press
When Done: Recover Until Buy-Out
Buy-Out Construct - 4:00 - 5:00:
1 Minute Of Clean To Neutral Grip Push Press
90 Second Recovery
🏋️ Weight Floor - Block 4
Block 4 - 4 Minutes Work & Rest
1 Minute Of Burpee
30 Second Recovery
1 Minute Of Alt 90 Degree Pop Squat
30 Second Recovery
Finisher: 1 Minute Of High Plank Pop To Alt 90 Degree Pop Squat
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 |
|---|---|---|
| run/row | Treadmill / Rower - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor - Block 1 | 5 Minute |
| floor | Weight Floor - Block 2 | 5 Minute |
| floor | Weight Floor - Block 3 | 5 Minute |
| floor | Weight Floor - Block 4 | 4 Minute |