Today's Orange Theory Workout Intel – Sunday 10/12/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A balanced ESP workout mixing treadmill power and distance challenges with dynamic floor work including rows, chest presses, and lower body 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 - Block 1: 6 Minutes
Goal: Maintain Your All Out Intensity
1 Minute Base
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second Base
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
30 Second Base
45 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2: 7.75 Minutes
Goal: Choose Your Own Tread Intensity And Accumulate As Much Distance & Incline As Possible
Clear Screen
7.75 Minute Tread (Pw @ 1%+)
Increase Incline By 1% Every 160m / 0.1 Miles (Pw 80m / 0.05 Miles)
Collapse (Member's Choice)
Check & Remember Distance
90 Second Walking Recovery, Get To Base When Ready
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🏃 Treadmill - Block 3: 6.5 Minutes
Goal: Choose Your Own Tread Intensity And Match Or Beat Your Distance From Block 2
Clear Screen
6 Minute Tread (Pw @ 1%+)
Finisher: 30 Second All Out (Pw @ 10%+)
Collapse (Member's Choice)
Check Distance
90 Second To Transition To The Floor
🏃🚣 Rower / Weight Floor - Block 1: 6 Minutes Work & Rest
Goal: Match Or Beat Your Row Time Each Round
4 Each X Single Arm Clean, Rest
200m All Out Row (0:30 - 1:00) - Check & Remember Time, Rest
Repeat Until Time Is Called
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2: 7.75 Minutes Work & Rest
6 - 10 X Floor Chest Press, Rest
6 - 10 X Floor Pullover, Rest
6 - 10 Total X Front Loaded Alt Reverse Lunge, Rest
Repeat Until Time Is Called
🏋️ Weight Floor - Block 3: 6.5 Minutes Back-To-Back Tempo Triplet
8 Total X Squat To Alt Single Arm Upward Rotation
4 X Squat (Slow)
20 Second Of Dumbbell Squat Hold, Rest
Repeat Until Finisher: 30 Second To Do 15 X Squat Jump, Rest When Done
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: 6 Minutes | 6 Minute |
| tread | Treadmill - Block 2: 7.75 Minutes | 7.75 Minute |
| tread | Treadmill - Block 3: 6.5 Minutes | 6.5 Minute |
| run/row | Rower / Weight Floor - Block 1: 6 Minutes Work & Rest | 6 Minute |
| floor/rower | Rower / Weight Floor - Block 2: 7.75 Minutes Work & Rest | 7.75 Minute |
| floor | Weight Floor - Block 3: 6.5 Minutes Back-To-Back Tempo Triplet | 6.5 Minute |