Today's Orange Theory Workout Intel – Monday 11/24/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging 2G workout featuring progressive push intervals on the treadmill with an all-out finisher, paired with a descending circuit on the rower and weight floor.
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 Minutes)
Clear Screen
1 Minute Push (PW @ 6%+)
1 Minute Base
90 Second Push (PW @ 5%+)
1 Minute Base
2 Minute Push (PW @ 5%+)
1 Minute Base
2.5 Minute Push (PW @ 4%+)
1 Minute All Out (PW @ 10%+)
Check & Remember Distance
90 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2 (11 Minutes)
Goal: Match Or Beat Your Distance From Block 1
Clear Screen
2.5 Minute Push (PW @ 4%+)
1 Minute Base
2 Minute Push (PW @ 5%+)
1 Minute Base
90 Second Push (PW @ 5%+)
1 Minute Base
1 Minute Push (PW @ 6%+)
Finisher: 1 Minute All Out (PW @ 10%+)
Check Distance
90 Second To Transition To The Floor
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🚣 Rower / Weight Floor - Block 1 (11 Minutes)
Goal: Maintain Push Intensity On The Rower
Round 1:
12 X High Row
200m Push Row (22 - 24 Strokes / Minute)
Round 2:
12 X High Row
12 Each X Split Squat With Rotation
200m Push Row (22 - 24 Strokes / Minute)
Round 3:
12 X High Row
12 Each X Split Squat With Rotation
6 Each X Full Lateral Step Up
200m Push Row (22 - 24 Strokes / Minute)
Bonus: Repeat Your Favorite Exercises Until Time Is Called
90 Second Recovery
🚣 Rower / Weight Floor - Block 2 (11 Minutes)
Goal: maintain Push intensity on the rower
Round 1:
12 x close grip chest press
12 each x single arm split stance deadlift
12 total x seated torso rotation
20 stroke Push Row (22 - 24 strokes / minute)
Round 2:
12 x close grip chest press
12 each x single arm split stance deadlift
20 stroke Push Row (22 - 24 strokes / minute)
Round 3:
12 x close grip chest press
20 stroke Push Row (22 - 24 strokes / minute)
Bonus: Repeat your favorite exercises until finisher
Finisher: 1 minute of seated torso rotation OR 1 minute All Out Row
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 Minutes) | 11 Minute |
| tread | Treadmill - Block 2 (11 Minutes) | 11 Minute |
| rower | Rower / Weight Floor - Block 1 (11 Minutes) | 11 Minute |
| rower | Rower / Weight Floor - Block 2 (11 Minutes) | 11 Minute |