Today's Orange Theory Workout Intel – Tuesday 10/7/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Power-focused 2G with descending interval work on the treadmill paired with tempo strength exercises and all-out rowing buy-outs across three blocks.
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 - 19 Minutes
Block 1 - 7.5 Minutes
1 Minute Push (Pw @ 6%+)
90 Second Base
1 Minute All Out (Pw @ 10%+)
1 Minute Walking Recovery
1 Minute All Out (Pw @ 10%+)
1 Minute Walking Recovery
1 Minute All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 6.5 Minutes
1 Minute Push (Pw @ 6%+)
75 Second Base
45 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
45 Second (Pw @ 10%+)
1 Minute Walking Recovery
45 Second (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 5.5 Minutes
1 Minute Push (Pw @ 6%+)
1 Minute Base
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
30 Second (Pw @ 10%+)
1 Minute Walking Recovery
Finisher: 30 Second (Pw @ 10%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 19 Minutes
Block 1 - 7.5 Minutes Work & Rest: Tempo
1 Round:
6 - 10 Each X Front Loaded Single Arm Split Squat (Slow), Rest
6 - 10 X Reverse Grip Low Row (Slow), Rest
When Done - Repeat Until Time For Buy-Out:
6 - 10 Each X Front Loaded Single Arm Split Squat, Rest
6 - 10 X Reverse Grip Low Row, Rest
Buy-Out: 1 Minute All Out Row (200-300m+), Check & Remember Average Watts
90 Second Recovery
Block 2 - 6.5 Minutes Work & Rest: Tempo
1 Round:
6 - 10 X Single Dumbbell Good Morning (Slow), Rest
6 - 10 X Hollow Hold Close Grip Chest Press (Slow), Rest
When Done - Repeat Until Time For Buy-Out:
6 - 10 X Single Dumbbell Good Morning, Rest
6 - 10 X Hollow Hold Close Grip Chest Press, Rest
Buy-Out: 45 Second All Out Row (150-250m+), Check & Remember Average Watts
90 Second Recovery
Block 3 - 5.5 Minutes Work & Rest: Tempo
1 Round:
6 - 10 X Bridge Hold With Pullover (Slow), Rest
6 - 10 X Arnold Press (Slow), Rest
When Done - Repeat Until Time For Finisher:
6 - 10 X Bridge Hold With Pullover, Rest
6 - 10 X Arnold Press, Rest
Finisher: 30 Second All Out Row (100-200m+), Check Average Watts
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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 - 19 Minutes | 19 Minute |
| floor/rower | Rower / Weight Floor - 19 Minutes | 19 Minute |