Today's Orange Theory Workout Intel – Saturday 11/8/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging ESP workout featuring treadmill push intervals with increasing durations, followed by a circuit-style rower and floor block with add-on and take-away formats.
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 Circuit Add-On)
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 Circuit Take-Away)
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 Circuit Add-On) | 11 Minute |
| floor/rower | Rower / Weight Floor - Block 2 (11 Minutes Circuit Take-Away) | 11 Minute |