Today's Orange Theory Workout Intel – Friday 10/3/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A high-intensity Power workout featuring multiple all-outs on the treadmill with escalating intervals, combined with explosive floor work including chest presses, deadlifts, and reactive drills.
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
2.5 Minute Base
2 Minute Base To Push (Pw @ 1 - 5%)
90 Second Push (Pw @ 6%+)
1 Minute Push To All Out (Pw @ 6 - 10%)
2 Minute Base
90 Second Base To Push (Pw @ 1 - 5%)
75 Second Push (Pw @ 6%+)
45 Second Push To All Out (Pw @ 6 - 10%)
90 Second Base
75 Second Base To Push (Pw @ 1 - 5%)
1 Minute Push (Pw @ 6%+)
30 Second Push To All Out (Pw @ 6 - 10%)
2 Minute Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2
30 Second Base
1 Minute All Out (Pw @ 10%+)
30 Second Walking Recovery
30 Second Base
45 Second All Out (Pw @ 10%+)
30 Second Walking Recovery
30 Second Base
Finisher: 30 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
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🏋️ Weight Floor - Block 1
Circuit - Load & Xplode:
6 Each X Single Arm Chest Press
6 X Chest Press
4 - 8 Total X Alt Pivoting Uppercut With Power
Circuit - Load & Xplode:
6 Total X Alt Single Leg Deadlift
6 X Deadlift
4 - 8 X Hip Hinge Swing
20 Stroke Row @ 22 - 24 Strokes / Minute, Check & Remember Distance
Repeat Until Time Is Called
90 Second Recovery
🏋️ Weight Floor - Block 2
Coach-Led Reactive Drills:
"Up" - Alt Full Step-Up
"Down" - Push-Ups
"Forward" - Broad Jump To Shuffle
"Side" - Speed Skaters
Round 1 - 0:00 - 1:30:
Fast Feet Until Coach Calls Either "Up" Or "Down"
Coach Will Tell You When To Go Back To Fast Feet
30 Second Rest
Round 2 - 2:00 - 3:15:
Fast Feet Until Coach Calls Either "Side" Or "Forward"
Coach Will Tell You When To Go Back To Fast Feet
30 Second Rest
Round 3 - 3:45 - 4.75:
Fast Feet Until Coach Calls Either "Up", "Down", "Side" Or "Forward"
Coach Will Tell You When To Go Back To Fast Feet
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 | 16.75 Minute |
| tread | Treadmill - Block 2 | 4.75 Minute |
| floor | Weight Floor - Block 1 | 16.75 Minute |
| floor | Weight Floor - Block 2 | 4.75 Minute |