Today's Orange Theory Workout Intel – Thursday 10/2/25 2G
Type
Format
2G
Difficulty
Brutal●●●●●
Est. Splats
35-45
High-intensity power workout featuring all-outs and surges on the treadmill combined with lower body squat-focused strength work on the floor and rower.
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
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
15 Second All Out
🏃 Treadmill - Block 2
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second All Out
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🏃 Treadmill - Block 3
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
15 Second All Out
🏃 Treadmill - Block 4
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second All Out
🏃 Treadmill - Block 5
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
15 Second All Out
🏋️ Weight Floor - Block 1 - Rep & Recover
1 Minute Of Alt Step Out Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
45 Second Of Alt Transverse Goblet Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
30 Second Of Alt Tall Kneeling To Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
15 Second Speed Squats
🚣 Rower Block 1 - 3 Minutes
6 / 8 / 10 / 12 X Goblet Squat
100m Base Row
Repeat, Adding 2 To The Rep Count Each Time
🏋️ Weight Floor Block 2 - 4 Minutes
10 X Coach's Choice Of Squat
16 X Bicycle Press
🚣 Rower Block 2 - 3 Minutes
6 / 8 / 10 / 12 X Sumo Squat
100m Base Row
Repeat, Adding 2 To The Rep Count Each Time
🏋️ Weight Floor Block 3 - Rep & Recover
1 Minute Of Alt Step Out Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
45 Second Of Alt Transverse Goblet Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
30 Second Of Alt Tall Kneeling To Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
Finisher: 15 Second Of Speed Squats
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 | 5 Minute |
| tread | Treadmill - Block 2 | 4 Minute |
| tread | Treadmill - Block 3 | 5 Minute |
| tread | Treadmill - Block 4 | 4 Minute |
| tread | Treadmill - Block 5 | 5 Minute |
| floor | Weight Floor - Block 1 - Rep & Recover | 2 Minute |
| rower | Rower Block 1 - 3 Minutes | 3 Minute |
| floor | Weight Floor Block 2 - 4 Minutes | 4 Minute |
| rower | Rower Block 2 - 3 Minutes | 3 Minute |
| floor | Weight Floor Block 3 - Rep & Recover | 2 Minute |