Today's Orange Theory Workout Intel – Tuesday 10/28/25 2G Hell Week #5 Chains of the Coven
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
Hell Week #5 features a treadmill-focused workout with incline pushes and walks followed by floor/rower blocks with banded exercises and rowing intervals.
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 (6.75 Minutes)
1 Minute Push (Pw @ 6%+)
1 Minute Walk @ 12% (Pw @ 12%+)
1 Minute Push (Pw @ 6%+)
1 Minute Walk @ 12% (Pw @ 12%+)
1 Minute Push (Pw @ 6%+)
1 Minute Walk @ 12% (Pw @ 12%+)
45 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2 (6.75 Minutes)
Goal: Increase Your Push And Walking Speed
45 Second Push (Pw @ 8%+)
45 Second Walk @ 8% (Pw @ 8%+)
45 Second Push (Pw @ 8%+)
45 Second Walk @ 8% (Pw @ 8%+)
45 Second Push (Pw @ 8%+)
45 Second Walk @ 8% (Pw @ 8%+)
45 Second Push (Pw @ 8%+)
45 Second Walk @ 8% (Pw @ 8%+)
45 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
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🏃 Treadmill - Block 3 (5.75 Minutes)
Goal: Increase Your Push And Walking Speed
30 Second Push (Pw @ 8%+)
30 Second Walk (Pw 4%+)
30 Second Push (Pw @ 8%+)
30 Second Walk (Pw 4%+)
30 Second Push (Pw @ 8%+)
30 Second Walk (Pw 4%+)
30 Second Push (Pw @ 8%+)
30 Second Walk (Pw 4%+)
30 Second Push (Pw @ 8%+)
30 Second Walk (Pw 4%+)
45 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - Block 1 (6.75 Minutes)
Buy-In: 45 Second Row @ 20 - 24 Strokes / Minute (Once Only)
Two Rounds - Back-To-Back:
6 Each X Low Band Single Leg Hold With Shoulder Press
6 X Low Band Front Squat
When Done - Remove The Mini Bands, Back-To-Back:
8 X Seated Shoulder Press
8 X Bench Tap Squat, Rest
Repeat Until Time For Buy-Out
Buy-Out: 45 Second Row @ 28+ Strokes / Minute
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2 (6.75 Minutes)
Buy-In: 45 Second Row @ 20 - 24 Strokes / Minute (Once Only)
Two Rounds - Back-To-Back:
6 X Low Band Hammer Curl
6 Total X Low Band Goblet Squat Hold Side To Side Step
When Done - Remove The Mini Bands, Back-To-Back:
8 X Hammer Curl
8 X Goblet Squat Hold Side To Side Step, Rest
Repeat Until Time For Buy-Out
Buy-Out: 45 Second Row @ 28+ Strokes / Minute
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 3 (5.75 Minutes)
Buy-In: 45 Second Row @ 20 - 24 Strokes / Minute (Once Only)
Two Rounds - Back-To-Back:
6 X Low Band Double Crunch
6 X Low Band Floor Close Grip Chest Press
When Done - Remove The Mini Bands, Back-To-Back:
8 X Double Crunch
8 X Floor Close Grip Chest Press, Rest
Repeat Until Time For Finisher
Finisher: 45 Second Row @ 28+ Strokes / Minute
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 (6.75 Minutes) | 6.75 Minute |
| tread | Treadmill - Block 2 (6.75 Minutes) | 6.75 Minute |
| tread | Treadmill - Block 3 (5.75 Minutes) | 5.75 Minute |
| floor/rower | Rower / Weight Floor - Block 1 (6.75 Minutes) | 6.75 Minute |
| floor/rower | Rower / Weight Floor - Block 2 (6.75 Minutes) | 6.75 Minute |
| floor/rower | Rower / Weight Floor - Block 3 (5.75 Minutes) | 5.75 Minute |