Today's Orange Theory Workout Intel – Thursday 9/11/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Power-focused 2G with escalating all-out intervals on the treadmill and a lower body strength superset on the floor with heavy rowing buy-ins.
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 - 22 Minutes
Block 1 - 11 Minutes
Goal: Increase All Out Intensity With Each Build
30 Second Push
30 Second Push To All Out
1 Minute All Out
90 Second Walking Recovery
30 Second Push
30 Second Push To All Out
45 Second All Out
90 Second Walking Recovery
30 Second Push
30 Second Push To All Out
30 Second All Out
90 Second Walking Recovery
1 Minute All Out
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 11 Minutes
Goal: Increase All Out Intensity With Each Build
30 Second Base
30 Second Push
1 Minute All Out
90 Second Walking Recovery
30 Second Base
30 Second Push
45 Second All Out
90 Second Walking Recovery
30 Second Base
30 Second Push
30 Second All Out
90 Second Walking Recovery
Finisher: 1 Minute All Out
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 22 Minutes
Block 1 - 11 Minutes
Buy-In: 700m Rows, Check & Remember Time (Once Only)
Work & Rest Superset:
6 X Alt Chest Press To Chest Press (Incline Bench), Rest
12 X Chest Fly (Incline Bench), Rest
12 X Tricep Extension (Incline Bench), Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 11 Minutes
Buy-In: 700m Rows, Check Time (Once Only)
Work & Rest Superset:
12 Total X Goblet Alt Lateral Shift, Rest
12 Each X Goblet Split Squat (Rear Foot Elevated), Rest
6 X Goblet Squat Hold Lateral Walk, Rest
Repeat Until Time For Finisher
Finisher: 1 Minute Of Alt Chest Press To Chest Press (Incline Bench)
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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 - 22 Minutes | 22 Minute |
| floor/rower | Rower / Weight Floor - 22 Minutes | 22 Minute |