Today's Orange Theory Workout Intel – Friday 11/7/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Power-focused 2G workout with high-intensity all-outs on the treadmill and explosive burpee variations on the floor. Multiple intervals designed to increase effort on second efforts.
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
Goal: Increase Your Push Intensity On The Second Effort
3 Minute Push (PW @ 4%+)
1 Minute Base
90 Second Push (PW @ 6%+)
1 Minute Base
1 Minute All Out (PW @ 10%+)
75 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2
Goal: Increase Your All Out Effort On The Second Round
1 Minute All Out (PW @ 10%+)
45 Second Walking Recovery
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
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🏃 Treadmill - Block 3
Goal: Increase Your Push Intensity On The Second Effort
3 Minute Push (PW @ 4%+)
1 Minute Base
90 Second Push (PW @ 6%+)
1 Minute Base
1 Minute All Out (PW @ 10%+)
75 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 4
Goal: Increase Your All Out Effort On The Second Round
1 Minute All Out (PW @ 10%+)
45 Second Walking Recovery
🏃 Treadmill - Finisher
30 Second All Out (PW @ 10%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - Block 1
Back-To-Back Superset:
8 X Bosu Bridge Hold With Chest Fly (Feet On Bosu)
8 Each X Bridge Hold With Cross-Body Tricep Extension (Feet On Bosu), Rest
200m All Out Row (0:30 - 1:00)
Repeat Until Time Is Called
75 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2
Goal: Count Reps In The First Set Of Burpees And Then Match Or Beat Half Of Those Reps In The Second
1 Minute Of Bosu Burpee, Count & Remember Reps
45 Second Recovery
30 Second Of Bosu Burpee, Count & Check Reps
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 3
Back-To-Back Superset:
8 Each X Bosu Half Kneeling Single Arm Low Row
8 X Bosu Kneeling Bicep Curl, Rest
200m All Out Row (0:30 - 1:00)
Repeat Until Time Is Called
75 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 4
Goal: Count Reps In The First Set Of Burpees And Then Match Or Beat Half Of Those Reps In The Second
1 Minute Of Bosu Burpee With Shoulder Press, Count & Remember Reps
45 Second Recovery
🏋️🚣 Rower / Weight Floor - Finisher
30 Second Of Bosu Burpee With Shoulder Press, Count & Check 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 - Block 1 | 7.5 Minute |
| tread | Treadmill - Block 2 | 2.25 Minute |
| tread | Treadmill - Block 3 | 7.5 Minute |
| tread | Treadmill - Block 4 | 2.25 Minute |
| tread | Treadmill - Finisher | 0.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 7.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 2.25 Minute |
| floor/rower | Rower / Weight Floor - Block 3 | 7.5 Minute |
| floor/rower | Rower / Weight Floor - Block 4 | 2.25 Minute |
| floor/rower | Rower / Weight Floor - Finisher | 0.5 Minute |