Today's Orange Theory Workout Intel – Friday 10/17/25 2G Capture the Flag
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Partner-based Capture the Flag workout combining treadmill push/base intervals, weight floor strength circuit, and a 23-minute run/row block with partner rotations.
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 - 10 Minutes
Block 1 - 10 Minutes
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
1 Minute All Out
🏋️ Weight Floor - 10 Minutes
Block 1 - 10 Minutes Circuit
Four Rounds:
12 / 10 / 8 / 6 X Trx Squat To High Row
12 / 10 / 8 / 6 X Kneeling Bicep Curl
12 / 10 / 8 / 6 Total X Low Plank Alt Wide Knee Drive
12 / 10 / 8 / 6 X Back Extension To Lat Pulldown
Bonus: Repeat All Exercises At 6 Reps
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🏃🚣 Run / Row Block - 23 Minutes
Run / Row Block - 23 Minutes - Do Not Reset Row Monitor
Goal Distances For The Rower:
Green: 3000m
Orange: 4000m
Red: 5000m+
Exercises:
12 X Medicine Ball Squat To Press
12 Total X Medicine Ball Lateral Lunge
12 X Double Crunch
Tread Distance 1: 0.2 Miles
Tread Distance 2: 0.15 Miles
Tread Distance 3: 0.1 Miles
For The Run / Row:
Partner A Rows While Partner B Does Exercises And Tread 1
Partner B Swaps With Partner A Who Does Exercises And Tread 1 While Partner B Rows
Partner A Swaps With Partner B Who Does Exercises And Tread 2 While Partner A Rows
Partner B Swaps With Partner A Who Does Exercises And Tread 2 While Partner B Rows
Repeat Until Time:
Partner A Swaps With Partner B Who Does Exercises And Tread 3 While Partner A Rows
Partner B Swaps With Partner A Who Does Exercises And Tread 3 While Partner B Rows
Finisher: 30 Second All Out Row For The Partner Left On Rower, Other Partner Is Doing A Squat Hold While Cheering On Their Partner
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 - 10 Minutes | 10 Minute |
| floor | Weight Floor - 10 Minutes | 10 Minute |
| run/row | Run / Row Block - 23 Minutes | 23 Minute |