Today's Orange Theory Workout Intel – Friday 9/12/25 2G Orange Everest
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Orange Everest format with treadmill incline pyramid climb and descend, paired with rowing and strength circuits on the floor.
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 - 23 Minutes
Goal: Accumulate As Much Distance As Possible
Clear Screen
1 Minute @ 2%
1 Minute @ 3%
1 Minute @ 4%
1 Minute @ 5%
1 Minute @ 6%
1 Minute @ 7%
1 Minute @ 8%
1 Minute @ 9%
1 Minute @ 10%
1 Minute @ 11%
1 Minute @ 12%
1 Minute @ 13%
1 Minute @ 14%
1 Minute @ 15%
1 Minute @ 14%
1 Minute @ 12%
1 Minute @ 10%
1 Minute @ 8%
1 Minute @ 6%
1 Minute @ 4%
1 Minute @ 2%
1 Minute @ 1%
1 Minute All Out @ 1% (Pw 10%+)
Check Distance
🏋️🚣 Rower / Weight Floor Block 1 - 12 Minutes
Buy-In: 1 Minute Push Row @ 22-24 Strokes / Minute
Circuit:
6 - 10 Each X High Plank Single Arm Low Row
6 - 10 X Seated Overhead Tricep Extension
10 Total X Alt Deadbug With Press
1 Minute Recovery
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🏋️🚣 Rower / Weight Floor Block 2 - 10 Minutes
Buy-In: 1 Minute All Out Row @ 22-26 Strokes / Minute (200 - 300m+)
Repeat Circuit Until Finisher:
6 - 10 Each X Single Arm Concentration Curl
6 - 10 X Arnold Press
10 Total X Alt Low Side Plank
Finisher: 1 Minute All Out Row @ 22-26 Strokes / Minute (200 - 300m+)
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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor Block 1 - 12 Minutes | 12 Minute |
| floor/rower | Rower / Weight Floor Block 2 - 10 Minutes | 10 Minute |