Today's Orange Theory Workout Intel – Monday 10/6/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced ESP workout mixing incline and speed surges on the tread with compound strength movements on the floor and rowing finisher.
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 (7.5 Minutes)
Goal: Increase Incline (Power Walkers Included) On Each Surge And Return Back To Your Original Tread Intensity
2.5 Minute Tread @ 3% (Pw @ 3%+)
75 Second Incline Surge
2.5 Minute Tread @ 3% (Pw @ 3%+)
75 Second Incline Surge
90 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2 (7.5 Minutes)
Goal: Increase Speed (Power Walkers Included) On Each Surge And Return Back To Your Original Tread Intensity
2.5 Minute Tread
75 Second Speed Surge
2.5 Minute Tread
75 Second Speed Surge
90 Second Walking Recovery, Get To Base When Ready
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🏃 Treadmill - Block 3 (5 Minutes)
Goal: Maintain Your All Out Intensity
30 Second All Out (Pw @ 10%+)
75 Second Walking Recovery
45 Second All Out (Pw @ 10%+)
90 Second Walking Recovery
Finisher: 1 Minute All Out (Pw @ 10%+)
90 Seconds To Transition To The Floor
🏋️ Weight Floor - Block 1 (7.5 Minutes)
Back-To-Back Superset:
4 X Incline Hammer Curl
4 X Incline Hammer Curl To Stand
4 X Neutral Grip Front Squat, Rest
12 X Coach Choice Core
Repeat Until Time Is Called
90 Second Recovery
🏋️ Weight Floor - Block 2 (7.5 Minutes)
Back-To-Back Superset:
8 X Upright Row
8 Total X Alt Lateral Lunge To Upright Row
8 Total X Alt Lateral Lunge, Rest
12 X Coach Choice Push-Up
Repeat Until Time Is Called
90 Second Recovery
🚣 Rower - 5 Minutes Back-To-Back
100m All Out Row (0:15 To 0:30)
4 Each X Reverse Lunge To Single Leg Hop, Rest
Repeat Until Finisher - Coach Choice Agility Blast:
30 Second Of Coach Choice Agility Exercise 1
30 Second Of Coach Choice Agility Exercise 2
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 (7.5 Minutes) | 7.5 Minute |
| tread | Treadmill - Block 2 (7.5 Minutes) | 7.5 Minute |
| tread | Treadmill - Block 3 (5 Minutes) | 5 Minute |
| floor | Weight Floor - Block 1 (7.5 Minutes) | 7.5 Minute |
| floor | Weight Floor - Block 2 (7.5 Minutes) | 7.5 Minute |
| rower | Rower - 5 Minutes Back-To-Back | 5 Minute |