Today's Orange Theory Workout Intel – Saturday 10/18/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A balanced 2G workout combining treadmill pyramid runs with rower and floor strength circuits. Features 0.1 to 0.4 mile rounds, rowing intervals with lunges, and upper body strength work.
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 - 14 Minutes
Goal: Maintain Your Tread Intensity
Round 1:
0.1 Mile Run
Walking Recovery Until Ready To Begin Next Round
Round 2:
0.2 Mile Run
Walking Recovery Until Ready To Begin Next Round
Round 3:
0.3 Mile Run
Walking Recovery Until Ready To Begin Next Round
Round 4:
0.4 Mile Tread (Pw 320m / 0.2 Miles @ 1%+)
Walking Recovery Until Ready To Begin Next Round
Round 5:
0.3 Mile Tread (Pw 240m / 0.15 Miles @ 1%+)
Walking Recovery Until Ready To Begin Next Round
Round 6:
0.2 Mile Tread (Pw 160m / 0.1 Miles @ 1%+)
Walking Recovery Until Ready To Begin Next Round
Round 7:
0.1 Mile Tread (Pw 80m / 0.05 Miles @ 1%+)
Walking Recovery Until Ready To Begin Next Round
Bonus: Run Until Time For Finisher
Finisher: 1 Minute Ao (Pw @ 10%+)
90 Second To Transition To The Rower
🚣 Rower - 14 Minutes
Round 1:
100m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Round 2:
200m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Round 3:
300m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Round 4:
400m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Round 5:
300m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Round 6:
200m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Round 7:
100m Row
10 Total X Alt Reverse Lunge To Y-Bell Halo
Bonus: Row Until Time For Finisher
Finisher: 1 Minute Ao Row
90 Second To Transition To The Floor
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🏋️ Weight Floor
Block 1 - 4.5 Minutes Circuit
6 - 8 X Bosu Tall Kneeling Tricep Extension
6 - 8 X Bridge (Feet On Bosu)
6 - 8 X Bridge Hold With Dumbbell Pullover (Feet On Bosu)
90 Second Recovery
Block 2 - 8 Minutes Work & Rest Construct
Round 1:
8 X Low Row, Rest
8 X Deadlift, Rest
8 X Bicep Curl, Rest
8 X Shoulder Press, Rest
Round 2:
8 X Deadlift To Low Row, Rest
8 X Bicep Curl To Shoulder Press, Rest
Round 3:
8 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press, Rest
Bonus: Repeat Favorite Exercises Until Finisher
Finisher: 1 Minute Of Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press
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 - 14 Minutes | 14 Minute |
| rower | Rower - 14 Minutes | 14 Minute |
| floor | Weight Floor | 12.5 Minute |