Today's Orange Theory Workout Intel – Tuesday 11/4/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Mixed modal workout with treadmill/rower cardio blocks featuring base-to-push progressions and all-outs, paired with circuit-style strength on the floor focusing on rotational lunges, rows, and single-arm 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
Block 1 - 11.5 Minutes
Goal: Establish Intensities In The First Block And Maintain For The Second
30 Second Base
1 Minute Base To Push (PW @ 1 - 6%)
30 Second Base
1 Minute Base To Push (PW @ 1 - 6%)
1 Minute Push (PW @ 6%+)
30 Second Base
1 Minute Base To Push (PW @ 1 - 6%)
1 Minute Push (PW @ 6%+)
1 Minute Push To All Out (PW @ 6 - 10%)
30 Second Base
1 Minute Base To Push (PW @ 1 - 6%)
1 Minute Push (PW @ 6%+)
1 Minute Push To All Out (PW @ 6 - 10%)
30 Second All Out (PW @ 10%+)
Collapse (Member's Choice)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 10.5 Minutes
30 Second Base
45 Second Base To Push (PW @ 1 - 6%)
30 Second Base
45 Second Base To Push (PW @ 1 - 6%)
1 Minute Push (PW @ 6%+)
30 Second Base
45 Second Base To Push (PW @ 1 - 6%)
1 Minute Push (PW @ 6%+)
1 Minute Push To All Out (PW @ 6 - 10%)
30 Second Base
45 Second Base To Push (PW @ 1 - 6%)
1 Minute Push (PW @ 6%+)
1 Minute Push To All Out (PW @ 6 - 10%)
30 Second All Out (PW @ 10%+)
Collapse (Member's Choice)
90 Seconds To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 23.5 Minutes
Block 1 - 11.5 Minutes Circuit
16 Total X Goblet Alt Forward Lunge With Torso Rotation
16 X Reverse Fly
8 Each X TRX Single Arm Reach With Rotation
20 Stroke Row (24 Strokes / Minute)
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 10.5 Minutes
Two Rounds Back-To-Back Strong & Stable:
5 Each X Single Arm Squat
5 Each X TRX Single Leg Squat, Rest
10 X TRX Bicep Curl, Rest
Two Rounds Back-To-Back Strong & Stable:
10 X Tricep Kickback
5 Each X Balance Overhead Tricep Extension, Rest
5 Each X TRX Cross-Back Lunge, Rest
Bonus: Repeat Exercises As One Block Until Time For Finisher: 30 Second Of High Plank Alt Cross Body Knee Drive
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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/rower | Rower / Weight Floor - 23.5 Minutes | 23.5 Minute |